Comparing Nutrients in 5 ounces Strawberries VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Strawberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0.9% 0.27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	84.3% 337μg	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	93% 83.3mg	2.2% 2mg	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	2.74% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	289% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.24μg	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	7.26% 0.58mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	130% 3mg	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	4.86% 34mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	6.38% 217mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Toasted Sunflower Seeds per 5 oz

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

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

• 5 ounces of Strawberries have 42 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 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 Raw Strawberries.
• 5 ounces of Strawberries have insufficient amounts of Vitamin B2
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Strawberries as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Strawberries have 91 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 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 Raw Strawberries.
• 5 ounces of Strawberries lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 19.3 times more Energy, 189.3 times more Fat, 396.9 times more Saturated Fat, 415.4 times more Omega 6, 2.7 times more Carbohydrate, 5.8 times more Fiber and 25.7 times more Protein than Raw Strawberries.
• Both Strawberries and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein