Comparing Nutrients in 7 ounces Balsamic Vinegar VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Balsamic Vinegar	3%	0%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Balsamic Vinegar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.02% 175kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	383% 65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.8g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	41% 29.7g	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	20.2% 14.6g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	58% 22g	38g per day for Men 19-50 years
Protein	1.74% 0.97g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Balsamic Vinegar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsamic Vinegar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	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	18% 1.43mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	5.4% 37.7mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsamic Vinegar VS Roasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Balsamic Vinegar vs Roasted Sunflower Seeds:

• Both Balsamic Vinegar and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 7 oz
• Both Balsamic Vinegar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Balsamic Vinegar vs Roasted Sunflower Seeds:

• 7 ounces of Balsamic Vinegar have 63.7 times more Water than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 70.4 times more Copper, 5.3 times more Iron, 10.8 times more Magnesium, 16.1 times more Manganese, 60.8 times more Phosphorus, 7.6 times more Potassium and 66.1 times more Zinc than Balsamic Vinegar.
• 7 ounces of Balsamic Vinegar lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Balsamic Vinegar have 5.5 times more Sugars than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Energy, more Fat, more Saturated Fat, 1.4 times more Carbohydrate and 39.4 times more Protein than Balsamic Vinegar.
• 7 ounces of Balsamic Vinegar provide inadequate amounts of Protein