Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	40.5% 1175kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	5.64% 1.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	8.56% 11g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0% 0g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	13% 4.96g	38g per day for Men 19-50 years
Protein	71% 40g	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	0.27% 0.044mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	1.83% 0.024mg	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	116% 464μg	0% 0μg	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	2.43% 2.2mg	3.3% 2.98mg	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	481% 72mg	22% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	17.3% 173mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	50% 0.45mg	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	106% 8.5mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	1.73% 0.04mg	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	323% 2260mg	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	97% 1459mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Jumbo Olives per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Canned Jumbo Olives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Canned Jumbo Olives:

• 7 ounces of Oil Roasted Sunflower Seeds have 106.7 times more Vitamin B1, more Vitamin B2, 187.7 times more Vitamin B3, 462.7 times more Vitamin B5, 66 times more Vitamin B6, more Vitamin B9, 22 times more Vitamin E and 2.2 times more Vitamin K than Canned Jumbo Olives.
• 7 ounces of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Canned Jumbo Olives:

• 7 ounces of Oil Roasted Sunflower Seeds have 8 times more Copper, 1.3 times more Iron, 31.8 times more Magnesium, 104 times more Manganese, 379.7 times more Phosphorus, 53.7 times more Potassium, 86.9 times more Selenium and 23.7 times more Zinc than Canned Jumbo Olives.
• While 7 oz of Canned Ripe Jumbo Olives contain 245 times more Sodium and 54.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Jumbo Olives contain similar levels of Calcium per seven ounces.
• 7 ounces of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 7.3 times more Energy, 7.5 times more Fat, 7.8 times more Saturated Fat, 2 times more Omega 3, 62.9 times more Omega 6, 4.1 times more Carbohydrate, more Sugars, 4.2 times more Fiber and 20.7 times more Protein than Canned Jumbo Olives.
• 7 ounces of Canned Jumbo Olives provide inadequate amounts of Protein