Comparing Nutrients in 5 ounces Canned Mango Nectar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Mango Nectar	Sunflower Seeds	Recommended Dietary Allowance
Energy	2.5% 72.3kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.025% 0.004g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	22% 28.3g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	5.12% 3.7g	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	11% 7.9g	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	% 7.53g	NA	g per day for Men 19-50 years
Sucrose	% 1.45g	% 3.54g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	32% 12g	38g per day for Men 19-50 years
Protein	0.28% 0.16g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.33% 0.004mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.64% 0.021mg	147% 1.9mg	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	2.5% 9.92μg	80.4% 322μg	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	24% 21.5mg	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	2% 0.3mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	2.36% 0.021mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	120% 2.76mg	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	0.4% 2.83mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	1% 34mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.3% 123g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Mango Nectar vs Sunflower Seeds:

• Canned Mango Nectar has 11.7 times more Vitamin A and 10.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 493.3 times more Vitamin B1, 118.3 times more Vitamin B2, 104.2 times more Vitamin B3, 16.1 times more Vitamin B5, 89.7 times more Vitamin B6, 32.4 times more Vitamin B9 and 167.5 times more Vitamin E than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Canned Mango Nectar vs Sunflower Seeds:

• Canned Mango Nectar has 18.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 120 times more Copper, 14.6 times more Iron, 108.3 times more Magnesium, 69.6 times more Manganese, 330 times more Phosphorus, 26.9 times more Potassium, 132.5 times more Selenium and 250 times more Zinc than Canned Mango Nectar.

Comparison of macro-nutrients per 5 ounces:

• Canned Mango Nectar has 4.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.5 times more Energy, 857.7 times more Fat, 318.2 times more Saturated Fat, 7.5 times more Omega 3, 7683.3 times more Omega 6, 1.5 times more Carbohydrate, 28.7 times more Fiber and 188.9 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.