Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	28.4% 825kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	NA	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	NA	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	16% 21g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	25% 18g	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	12% 8.6g	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	% 8.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	49% 27.4g	0.23% 0.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	1.05% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	0.76% 0.01mg	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	0.35% 1.4μg	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	11% 10mg	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	247% 37mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	2.2% 0.02mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	1.23% 0.028mg	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	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.26% 120g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 35.3 times more Vitamin B1, 82 times more Vitamin B2, 100.6 times more Vitamin B3, 190.3 times more Vitamin B5, 114.9 times more Vitamin B6, 237 times more Vitamin B9, 217.5 times more Vitamin E and 27 times more Vitamin K than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 5.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 7 times more Calcium, 130.7 times more Copper, 5.1 times more Iron, 32.3 times more Magnesium, 105.5 times more Manganese, 577.5 times more Phosphorus, 31.5 times more Potassium and 264.5 times more Zinc than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 70.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.2 times more Energy, 415 times more Fat, 1.6 times more Carbohydrate, 22.2 times more Fiber and 214.8 times more Protein than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 4.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tamarind Nectar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.