Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen Nance	Recommended Dietary Allowance
Energy	29% 839kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	NA	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	18.5% 24g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	16.2% 11.8g	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	0% 0g	9.25% 6.7g	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	% 1.05g	% 5.07g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	28% 10.6g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	1.67% 0.94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frozen Nance	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	2.3% 0.03mg	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	83% 332μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	146% 131mg	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	343% 51.5mg	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen Nance	Recommended Dietary Allowance
Calcium	12.3% 123mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	6.46% 0.058mg	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	76% 6.07mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	15.3% 0.35mg	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	231% 1615mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Frozen Nance per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Frozen Nance:

• 5 ounces of Oil Roasted Sunflower Seeds have 21.3 times more Vitamin B1, 15.6 times more Vitamin B2, 14.2 times more Vitamin B3, 38.6 times more Vitamin B5, 37.7 times more Vitamin B6, 29.3 times more Vitamin B9 and 29.1 times more Vitamin E than Frozen Nance.
• While 5 oz of Frozen Nance contain 84.1 times more Vitamin C and 3.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 5 ounces of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Frozen Nance have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Frozen Nance:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Calcium, 44 times more Copper, 11.3 times more Iron, 6.4 times more Magnesium, 8.4 times more Manganese, 113.9 times more Phosphorus, 2 times more Potassium, 195.5 times more Selenium and 57.9 times more Zinc than Frozen Nance.
• While 5 oz of Frozen Nance contain 52.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Frozen Nance lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 8.1 times more Energy, 44.2 times more Fat, 1.3 times more Carbohydrate, 1.4 times more Fiber and 30.4 times more Protein than Frozen Nance.
• While 5 oz of Frozen Nance contain 2.7 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Frozen Nance provide inadequate amounts of Protein