Comparing Nutrients in 7 ounces Canned Mango Nectar VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Mango Nectar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.5% 101kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	34% 24.7g	7.47% 5.4g	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	15.2% 11g	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	% 10.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.02g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	58% 22g	38g per day for Men 19-50 years
Protein	0.39% 0.22g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.5% 0.006mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	123% 1.6mg	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	3.47% 14μg	118% 470μg	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	33.5% 30mg	3.1% 2.78mg	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	2.78% 0.42mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	404% 3.63mg	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	8.93% 0.71mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	182% 4.2mg	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	0.57% 3.97mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.6mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Mango Nectar vs Roasted Sunflower Seeds:

• Canned Mango Nectar has more Vitamin A and 10.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 35.3 times more Vitamin B1, 82 times more Vitamin B2, 88 times more Vitamin B3, 100.6 times more Vitamin B5, 53.6 times more Vitamin B6, 33.9 times more Vitamin B9, 124.3 times more Vitamin E and 3.4 times more Vitamin K than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Mango Nectar vs Roasted Sunflower Seeds:

• Canned Mango Nectar has 72.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 122 times more Copper, 10.6 times more Iron, 43 times more Magnesium, 75.4 times more Manganese, 577.5 times more Phosphorus, 35.4 times more Potassium, 198.3 times more Selenium and 264.5 times more Zinc than Canned Mango Nectar.

Comparison of macro-nutrients per 7 ounces:

• Canned Mango Nectar has 4.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.4 times more Energy, 830 times more Fat, 372.8 times more Saturated Fat, 8.6 times more Omega 3, 10927.3 times more Omega 6, 1.8 times more Carbohydrate, 37 times more Fiber and 175.7 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.