Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Roasted Sunflower Seeds	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	28.4% 825kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	1.72% 1.67g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	85.7% 111g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	130% 94g	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	41.4% 15.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	49% 27.4g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	36.4% 0.47mg	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	84% 336μg	24% 96μg	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	66.6% 60mg	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	247% 37mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	9.92% 99mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	47.2% 0.43mg	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	67.3% 5.4mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	616% 14mg	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	234% 1637mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.64% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Sweetened Dried Mango per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Sweetened Dried Mango:

• 5 ounces of Roasted Sunflower Seeds have 1.7 times more Vitamin B1, 2.9 times more Vitamin B2, 3.5 times more Vitamin B3, 2.4 times more Vitamin B6, 3.5 times more Vitamin B9 and 6.5 times more Vitamin E than Sweetened Dried Mango.
• While 5 oz of Sweetened Dried Mango contain more Vitamin A, 30.2 times more Vitamin C and 4.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Sweetened Dried Mango:

• 5 ounces of Roasted Sunflower Seeds have more Calcium, 6.1 times more Copper, 16.5 times more Iron, 6.5 times more Magnesium, 23.1 times more Phosphorus, 3 times more Potassium, 37.8 times more Selenium and 17.6 times more Zinc than Sweetened Dried Mango.
• While 5 oz of Sweetened Dried Mango contain 4.7 times more Manganese and 54 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Sweetened Dried Mango lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.8 times more Energy, 42.2 times more Fat, 18.2 times more Saturated Fat, 537.4 times more Omega 6, 4.6 times more Fiber and 7.9 times more Protein than Sweetened Dried Mango.
• While 5 oz of Sweetened Dried Mango contain 2.3 times more Omega 3, 3.3 times more Carbohydrate and 24.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Sweetened Dried Mango provide inadequate amounts of Omega 6