Comparing Nutrients in 100 grams Nance, canned, syrup, drained VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Nance, canned, syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.28% 95kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	NA	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	NA	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	NA	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	16% 20.6g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	NA	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	11.3% 8.2g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	1% 0.56g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.15% 0.015mg	62% 0.81mg	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	59.5% 238μg	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	12% 11mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.2% 42mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	204% 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	4.63% 0.37mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	7.48% 0.17mg	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% 7mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	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	2.02% 75g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Nance, canned, syrup, drained VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Nance, canned, syrup, drained versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Nance, canned, syrup, drained vs Toasted Sunflower Seeds:

• 100 grams of Nance, canned, syrup, drained have 7.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 21.7 times more Vitamin B1, 14.3 times more Vitamin B2, 14 times more Vitamin B3 and 53.7 times more Vitamin B6 than Nance, canned, syrup, drained.
• 100 grams of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Nance, canned, syrup, drained vs Toasted Sunflower Seeds:

• 100 grams of Nance, canned, syrup, drained have 74.9 times more Water than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 34.6 times more Copper, 18.4 times more Iron, 8.1 times more Magnesium, 12.3 times more Manganese, 165.4 times more Phosphorus, 2.5 times more Potassium and 88.3 times more Zinc than Nance, canned, syrup, drained.
• 100 grams of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Sunflower Seed Kernels no Salt contain 6.5 times more Energy, 44.4 times more Fat, 1.6 times more Fiber and 30.7 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Nance, canned, syrup, drained provide inadequate amounts of Protein