Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Canned Pimento

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Pimento	16%	10%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Pimento	Recommended Dietary Allowance
Energy	29% 839kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	5.3% 3.84g	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	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Pimento	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 189μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	5.45% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	0.28% 0.014mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	23.4% 0.3mg	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	2.13% 8.5μg	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	1.73% 1.56mg	134% 120mg	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	343% 51.5mg	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	9.8% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Pimento	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	7.7% 0.069mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	5.67% 0.13mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Pimento per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Canned Pimento:

• 5 ounces of Oil Roasted Sunflower Seeds have 18.8 times more Vitamin B1, 4.7 times more Vitamin B2, 6.7 times more Vitamin B3, 694 times more Vitamin B5, 3.7 times more Vitamin B6, 39 times more Vitamin B9 and 52.7 times more Vitamin E than Canned Pimento.
• While 5 oz of Canned Pimento contain more Vitamin A, 77.2 times more Vitamin C and 2.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Pimento have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Pimento have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Canned Pimento:

• 5 ounces of Oil Roasted Sunflower Seeds have 14.5 times more Calcium, 36.8 times more Copper, 2.5 times more Iron, 21.2 times more Magnesium, 22.6 times more Manganese, 67 times more Phosphorus, 3.1 times more Potassium, 391 times more Selenium and 27.4 times more Zinc than Canned Pimento.
• While 5 oz of Canned Pimento contain 60.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Canned Pimento lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 25.7 times more Energy, 171 times more Fat, 157.1 times more Saturated Fat, 5.4 times more Omega 3, 234.3 times more Omega 6, 4.5 times more Carbohydrate, 5.6 times more Fiber and 18.2 times more Protein than Canned Pimento.
• Both Oil Roasted Sunflower Seeds and Canned Pimento offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Pimento provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein