Comparing Nutrients in 5 ounces Jellies VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Jellies	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Jellies	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 377kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.025% 0.004g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	22.5% 29g	130g per day for Men 19-50 years
Sugars	100% 72.6g	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	3.73% 1.4g	43% 16.3g	38g per day for Men 19-50 years
Protein	0.38% 0.21g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Jellies	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	0.12% 0.001mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.32% 0.051mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	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	0.71% 2.83μg	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	1.4% 1.28mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jellies	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	1.73% 0.016mg	289% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	2.6% 103μg	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	3.37% 0.27mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	1.2% 8.5mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.5mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.14% 42g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Jellies vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 325 times more Vitamin B1, 11 times more Vitamin B2, 116.6 times more Vitamin B3, 35.8 times more Vitamin B5, 40.3 times more Vitamin B6, 119 times more Vitamin B9 and 1.6 times more Vitamin C than Jellies.
• Both Jellies 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 Jellies vs Toasted Sunflower Seeds:

• Jellies have 10 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.1 times more Calcium, 166.7 times more Copper, 35.8 times more Iron, 21.5 times more Magnesium, 16 times more Manganese, 193 times more Phosphorus, 9.1 times more Potassium and 176.7 times more Zinc than Jellies.

Comparison of macro-nutrients per 5 ounces:

• Jellies have 3.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 2840 times more Fat, 1190.6 times more Saturated Fat, 79 times more Omega 3, 12463.3 times more Omega 6, 11.5 times more Fiber and 114.7 times more Protein than Jellies.
• Both Jellies as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.