Comparing Nutrients in 5 ounces Canned Harvard Beets with Liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Harvard Beets with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.57% 103kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	39.5% 15g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.3% 41μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.78% 3.4mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	284% 2.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.38% 0.51mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	128% 2.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.44% 24mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.07% 114g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Harvard Beets with Liquids vs Oil Roasted Sunflower Seeds:

• Canned Harvard Beets Solids and Liquids have 2.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 32 times more Vitamin B1, 5.6 times more Vitamin B2, 49.2 times more Vitamin B3, 46.3 times more Vitamin B5, 14.4 times more Vitamin B6 and 8.1 times more Vitamin B9 than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Harvard Beets with Liquids vs Oil Roasted Sunflower Seeds:

• Canned Harvard Beets Solids and Liquids have 54 times more Sodium and 52.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 18.6 times more Copper, 11.9 times more Iron, 6.7 times more Magnesium, 8.6 times more Manganese, 67 times more Phosphorus, 2.9 times more Potassium, 71.1 times more Selenium and 22.7 times more Zinc than Canned Harvard Beets Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain 8.1 times more Energy, 855 times more Fat, 785.3 times more Saturated Fat, 40.5 times more Omega 3, 1900.4 times more Omega 6, 1.3 times more Carbohydrate, 4.2 times more Fiber and 23.9 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.