Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	40% 1155kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	11% 14.5g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	6.6% 4.8g	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	58% 22g	16% 6.15g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	129% 1157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	12.2% 0.16mg	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	118% 470μg	8.93% 35.7μg	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	3.1% 2.78mg	8.38% 7.54mg	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	345% 51.8mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	14% 139mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.84% 73.4μg	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	94% 7.54mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	NA	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	327% 2292mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.5 times more Vitamin B1, 6.2 times more Vitamin B2, 14.7 times more Vitamin B3, 10.1 times more Vitamin B6, 13.2 times more Vitamin B9 and 90 times more Vitamin E than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain more Vitamin A, 2.7 times more Vitamin C and 6.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Calcium, 17.6 times more Copper, 5.8 times more Iron, 8.6 times more Magnesium, 31.2 times more Phosphorus, 6.2 times more Potassium, 264.3 times more Selenium and 10.4 times more Zinc than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 8.7 times more Sodium and 75.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 15.7 times more Energy, 249 times more Fat, 133.8 times more Saturated Fat, 2.6 times more Omega 3, 461.7 times more Omega 6, 3.3 times more Carbohydrate, 3.6 times more Fiber and 13.8 times more Protein than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have similar amounts of Sugars per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.