Comparing Nutrients in 100 grams Frostings, glaze, prepared-from-recipe VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frostings, glaze, prepared-from-recipe	1%	1%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frostings, glaze, prepared-from-recipe	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.8% 341kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.7g	18.5% 24g	130g per day for Men 19-50 years
Sugars	111% 80.4g	3.77% 2.73g	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	0% 0g	29.2% 11g	38g per day for Men 19-50 years
Protein	0.79% 0.44g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frostings, glaze, prepared-from-recipe	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.5% 0.006mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.46% 0.045mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.039mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.051mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.46% 0.006mg	62% 0.8mg	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	0.25% 1μg	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.1% 0.05μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, glaze, prepared-from-recipe	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.7% 17mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	0.67% 0.006mg	203% 1.83mg	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	0.38% 0.03mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	0.48% 2mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	92% 2.1mg	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	1.86% 13mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	0.88% 30mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frostings, glaze, prepared-from-recipe vs Roasted Sunflower Seeds:

• Frostings, glaze, prepared-from-recipe have more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.7 times more Vitamin B1, 5.5 times more Vitamin B2, 180.6 times more Vitamin B3, 138 times more Vitamin B5, 134 times more Vitamin B6, 237 times more Vitamin B9, more Vitamin C and more Vitamin K than Frostings, glaze, prepared-from-recipe.
• Both Frostings, glaze, prepared-from-recipe as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Frostings, glaze, prepared-from-recipe vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 305 times more Copper, 126.7 times more Iron, 64.5 times more Magnesium, 150.7 times more Manganese, 88.8 times more Phosphorus, 28.3 times more Potassium, 79.3 times more Selenium and 88.2 times more Zinc than Frostings, glaze, prepared-from-recipe.

Comparison of macro-nutrients per 100 grams:

• Frostings, glaze, prepared-from-recipe have 3.5 times more Carbohydrate and 29.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 94 times more Fat, 19.3 times more Saturated Fat, 6.9 times more Omega 3, 575.1 times more Omega 6, more Fiber and 43.9 times more Protein than Frostings, glaze, prepared-from-recipe.
• Both Frostings, glaze, prepared-from-recipe as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.