Comparing Nutrients in 100 grams Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine	50%	0%	50%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.034% 1kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.092% 0.12g	17.6% 23g	130g per day for Men 19-50 years
Sugars	0% 0g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	0% 0g	28% 10.6g	38g per day for Men 19-50 years
Protein	0.21% 0.12g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine	Oil 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	0.42% 0.005mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.77% 0.023mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	61% 0.79mg	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	0% 0μg	58.5% 234μg	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	0% 0mg	1.22% 1.1mg	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	0% 0mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.3% 3mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	0.22% 0.002mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	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	0.25% 0.02mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	90% 2.08mg	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	1.43% 10mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	0.21% 7mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.091% 0.01mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 64 times more Vitamin B1, 12.2 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine vs Oil Roasted Sunflower Seeds:

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine has 64.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, 902 times more Copper, 214 times more Iron, more Magnesium, more Manganese, 113.9 times more Phosphorus, 69 times more Potassium, 782 times more Selenium and 521 times more Zinc than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels contain 592 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 190.8 times more Carbohydrate, more Sugars, more Fiber and 167.2 times more Protein than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.