Comparing Nutrients in 5 ounces Frozen novelties, ice type, italian, restaurant-prepared VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen novelties, ice type, italian, restaurant-prepared	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen novelties, ice type, italian, restaurant-prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.6% 75kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	14.7% 19g	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	0% 0g	39.5% 15g	38g per day for Men 19-50 years
Protein	0.076% 0.043g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen novelties, ice type, italian, restaurant-prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.59% 0.007mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.14% 0.007mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	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	1.77% 7.1μg	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	0.79% 0.71mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Frozen novelties, ice type, italian, restaurant-prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	1.57% 0.014mg	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	1.6% 0.13mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	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	0% 0mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	0.25% 8.5mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen novelties, ice type, italian, restaurant-prepared VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen novelties, ice type, italian, restaurant-prepared versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen novelties, ice type, italian, restaurant-prepared vs Oil Roasted Sunflower Seeds:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 64 times more Vitamin B1, 28 times more Vitamin B2, 5.8 times more Vitamin B3, 1388 times more Vitamin B5, 396 times more Vitamin B6 and 46.8 times more Vitamin B9 than Frozen novelties, ice type, italian, restaurant-prepared.
• 5 ounces of Frozen novelties, ice type, italian, restaurant-prepared have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Frozen novelties, ice type, italian, restaurant-prepared as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen novelties, ice type, italian, restaurant-prepared vs Oil Roasted Sunflower Seeds:

• 5 ounces of Frozen novelties, ice type, italian, restaurant-prepared have 56.1 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 87 times more Calcium, 180.4 times more Copper, 47.6 times more Iron, more Magnesium, 104 times more Manganese, more Phosphorus, 80.5 times more Potassium, 782 times more Selenium and 173.7 times more Zinc than Frozen novelties, ice type, italian, restaurant-prepared.
• 5 ounces of Frozen novelties, ice type, italian, restaurant-prepared lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 11.2 times more Energy, 2565 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.7 times more Carbohydrate, more Fiber and 668.7 times more Protein than Frozen novelties, ice type, italian, restaurant-prepared.
• 5 ounces of Frozen novelties, ice type, italian, restaurant-prepared provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein