Comparing Nutrients in 5 ounces Toppings, butterscotch or caramel VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toppings, butterscotch or caramel	2%	0%	98%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toppings, butterscotch or caramel	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.6% 306kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 81g	22.5% 29g	130g per day for Men 19-50 years
Sugars	111% 80.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	43% 16.3g	38g per day for Men 19-50 years
Protein	3.06% 1.7g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Toppings, butterscotch or caramel	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	87.8% 1.14mg	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	0.71% 2.83μg	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.6% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, butterscotch or caramel	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	289% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	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	0% 0mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	7.9% 55.3mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.56% 57.6g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toppings, butterscotch or caramel vs Toasted Sunflower Seeds:

• Toppings, butterscotch or caramel have more Vitamin A and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, 119 times more Vitamin B9 and 2.8 times more Vitamin C than Toppings, butterscotch or caramel.
• Both Toppings, butterscotch or caramel as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toppings, butterscotch or caramel vs Toasted Sunflower Seeds:

• Toppings, butterscotch or caramel have 113.7 times more Sodium and 40.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Copper, more Iron, 25.8 times more Magnesium, 72.9 times more Manganese, 29.7 times more Phosphorus, 7.4 times more Potassium and more Zinc than Toppings, butterscotch or caramel.
• Both Toppings, butterscotch or caramel and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toppings, butterscotch or caramel have 2.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 14.2 times more Protein than Toppings, butterscotch or caramel.
• Both Toppings, butterscotch or caramel as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.