Comparing Nutrients in 5 ounces Sunflower Seeds VS Frozen novelties, ice type, fruit, no sugar added

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen novelties, ice type, fruit, no sugar added	7%	3%	90%

Macro Nutrients

	Sunflower Seeds	Frozen novelties, ice type, fruit, no sugar added	Recommended Dietary Allowance
Energy	28.5% 828kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	6.76% 8.8g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	0% 0g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen novelties, ice type, fruit, no sugar added	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	1.33% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	0% 0mg	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	80.4% 322μg	0% 0μg	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	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	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

	Sunflower Seeds	Frozen novelties, ice type, fruit, no sugar added	Recommended Dietary Allowance
Calcium	11% 111mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	2.68% 0.024mg	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	93% 7.44mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	1.3% 0.03mg	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	134% 936mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.57% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Frozen novelties, ice type, fruit, no sugar added:

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, 55.6 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Frozen novelties, ice type, fruit, no sugar added.
• Both Dried Sunflower Seed Kernels as well as Frozen novelties, ice type, fruit, no sugar added have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Frozen novelties, ice type, fruit, no sugar added:

• Dried Sunflower Seed Kernels have 39 times more Calcium, 105.9 times more Copper, 40.4 times more Iron, 162.5 times more Magnesium, 92.9 times more Manganese, more Phosphorus, 24.8 times more Potassium, 265 times more Selenium and 125 times more Zinc than Frozen novelties, ice type, fruit, no sugar added.
• While Frozen novelties, ice type, fruit, no sugar added contain 19.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 24.3 times more Energy, 514.6 times more Fat, more Saturated Fat, 3.2 times more Carbohydrate, more Fiber and 41.6 times more Protein than Frozen novelties, ice type, fruit, no sugar added.
• Both Dried Sunflower Seed Kernels as well as Frozen novelties, ice type, fruit, no sugar added have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.