Comparing Nutrients in 5 ounces Frostings, chocolate, creamy, ready-to-eat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frostings, chocolate, creamy, ready-to-eat	1%	38%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frostings, chocolate, creamy, ready-to-eat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.4% 563kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	25.7% 25g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.83g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.6g	22.5% 29g	130g per day for Men 19-50 years
Sugars	113% 81.8g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.36% 1.28g	43% 16.3g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Frostings, chocolate, creamy, ready-to-eat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.79% 0.04mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	87.8% 1.14mg	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	0.35% 1.4μg	84.3% 337μg	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	0% 0mg	2.2% 2mg	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	14.7% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, chocolate, creamy, ready-to-eat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	289% 2.6mg	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	25% 2mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	130% 3mg	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	16% 112mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	NA	55μg per day for Men 19-50 years
Sodium	17.3% 259mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frostings, chocolate, creamy, ready-to-eat vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 25 times more Vitamin B1, 16.8 times more Vitamin B2, 35.3 times more Vitamin B3, 252.1 times more Vitamin B5, 161 times more Vitamin B6, 238 times more Vitamin B9 and more Vitamin C than Frostings, chocolate, creamy, ready-to-eat.
• Both Frostings, chocolate, creamy, ready-to-eat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frostings, chocolate, creamy, ready-to-eat vs Toasted Sunflower Seeds:

• Frostings, chocolate, creamy, ready-to-eat have 61 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 9.2 times more Copper, 4.8 times more Iron, 6.1 times more Magnesium, 8.8 times more Manganese, 14.7 times more Phosphorus, 2.5 times more Potassium and 18.3 times more Zinc than Frostings, chocolate, creamy, ready-to-eat.

Comparison of macro-nutrients per 5 ounces:

• Frostings, chocolate, creamy, ready-to-eat have 1.2 times more Omega 3 and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 3.2 times more Fat, 17.6 times more Omega 6, 12.8 times more Fiber and 15.6 times more Protein than Frostings, chocolate, creamy, ready-to-eat.
• Both Frostings, chocolate, creamy, ready-to-eat and Toasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 5 oz.
• Both Frostings, chocolate, creamy, ready-to-eat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.