Comparing Nutrients in 5 ounces Jams and preserves VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves	1%	0%	99%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Jams and preserves	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.6% 394kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	26.2% 34g	130g per day for Men 19-50 years
Sugars	95% 68.7g	5.34% 3.87g	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	4.1% 1.56g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	0.94% 0.52g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves	Roasted 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	1.9% 0.023mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.32% 0.051mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.57% 0.028mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	87.7% 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	3.9% 15.6μg	84% 336μg	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	14% 12.5mg	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	1.13% 0.17mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.67% 27μg	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	8.7% 0.69mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	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	3.85% 27mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	1.17% 43g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams and preserves VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Jams and preserves versus 5 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Jams and preserves vs Roasted Sunflower Seeds:

• 5 ounces of Jams and preserves have 6.3 times more Vitamin C than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B1, 3.2 times more Vitamin B2, 195.6 times more Vitamin B3, 352 times more Vitamin B5, 40.2 times more Vitamin B6, 21.5 times more Vitamin B9, 217.5 times more Vitamin E and more Vitamin K than Jams and preserves.
• 5 ounces of Jams and preserves have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Jams and preserves as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Jams and preserves vs Roasted Sunflower Seeds:

• 5 ounces of Jams and preserves have 10.7 times more Sodium than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Calcium, 18.3 times more Copper, 7.8 times more Iron, 32.3 times more Magnesium, 52.8 times more Manganese, 60.8 times more Phosphorus, 11 times more Potassium, 39.7 times more Selenium and 88.2 times more Zinc than Jams and preserves.
• 5 ounces of Jams and preserves lack sufficient amounts of Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Jams and preserves have 2.9 times more Carbohydrate and 17.8 times more Sugars than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 711.4 times more Fat, 521.9 times more Saturated Fat, more Omega 3, more Omega 6, 10.1 times more Fiber and 52.2 times more Protein than Jams and preserves.
• 5 ounces of Jams and preserves provide inadequate amounts of Omega 3, Omega 6 and Protein