Comparing Nutrients in 7 ounces Sunflower Seeds VS Frozen Nance

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Sunflower Seeds	Frozen Nance	Recommended Dietary Allowance
Energy	40% 1159kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	26% 33.7g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	22.7% 16.5g	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	13% 9.4g	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	% 7.1g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	39% 15g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Nance	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	3.2% 0.042mg	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	113% 450μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	204% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Nance	Recommended Dietary Allowance
Calcium	15.5% 155mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	9.04% 0.081mg	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	130% 10.4mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	21.4% 0.49mg	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	187% 1310mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.33% 160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Frozen Nance:

• Dried Sunflower Seed Kernels have 98.7 times more Vitamin B1, 19.7 times more Vitamin B2, 28.7 times more Vitamin B3, 6.3 times more Vitamin B5, 64 times more Vitamin B6, 28.4 times more Vitamin B9 and 28.1 times more Vitamin E than Frozen Nance.
• While Frozen Nance contains 66.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Nance have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Frozen Nance:

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 43.9 times more Copper, 13.8 times more Iron, 16.3 times more Magnesium, 7.9 times more Manganese, 66 times more Phosphorus, 2.6 times more Potassium, 132.5 times more Selenium and 55.6 times more Zinc than Frozen Nance.
• While Frozen Nance contains 17 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 8 times more Energy, 44.4 times more Fat and 31.5 times more Protein than Frozen Nance.
• While Frozen Nance contains 3.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Nance have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Frozen Nance have insufficient amounts of Glucose and Sucrose in 7 oz.