Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Strawberries	7%	7%	86%

Macro Nutrients

	Toasted Sunflower Seeds	Strawberries	Recommended Dietary Allowance
Energy	30.3% 877kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	8.37% 11g	130g per day for Men 19-50 years
Sugars	NA	9.56% 6.93g	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	4.77% 3.46g	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	% 2.82g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	43% 16.3g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0.9% 0.27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.3% 337μg	8.5% 34μg	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	93% 83.3mg	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	NA	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Strawberries	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.24μg	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	121% 9.65mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	23.8% 0.55mg	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% 1641mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	6.38% 217mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Strawberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Strawberries:

• 5 ounces of Toasted Sunflower Seeds have 13.5 times more Vitamin B1, 13 times more Vitamin B2, 10.9 times more Vitamin B3, 56.5 times more Vitamin B5, 17.1 times more Vitamin B6 and 9.9 times more Vitamin B9 than Strawberries.
• While 5 oz of Raw Strawberries contain 42 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 5 ounces of Strawberries have insufficient amounts of Vitamin B2
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Strawberries:

• 5 ounces of Toasted Sunflower Seeds have 3.6 times more Calcium, 38.2 times more Copper, 16.6 times more Iron, 9.9 times more Magnesium, 5.5 times more Manganese, 48.3 times more Phosphorus, 3.2 times more Potassium and 37.9 times more Zinc than Strawberries.
• While 5 oz of Raw Strawberries contain 91 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Strawberries lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 19.3 times more Energy, 189.3 times more Fat, 396.9 times more Saturated Fat, 1.2 times more Omega 3, 415.4 times more Omega 6, 2.7 times more Carbohydrate, 5.8 times more Fiber and 25.7 times more Protein than Strawberries.
• 5 ounces of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein