Comparing Nutrients in 100 grams Sunflower Seeds VS Jams, preserves, marmalades, sweetened with fruit juice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Energy	20% 584kcal	7.3% 212kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	40.7% 53g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	58% 42g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	37% 20.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	2.33% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	1.27% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	0.92% 0.012mg	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	56.8% 227μg	1.75% 7μg	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	1.56% 1.4mg	20% 18mg	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	234% 35mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	3.44% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.028% 1.1μg	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	65.6% 5.25mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	6.87% 0.16mg	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	94% 660mg	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	1.27% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Jams, preserves, marmalades, sweetened with fruit juice:

• Dried Sunflower Seed Kernels have 52.9 times more Vitamin B1, 16.1 times more Vitamin B2, 41.1 times more Vitamin B3, 22.2 times more Vitamin B5, 112.1 times more Vitamin B6, 32.4 times more Vitamin B9 and 270.5 times more Vitamin E than Jams, preserves, marmalades, sweetened with fruit juice.
• While Jams, preserves, marmalades, sweetened with fruit juice contain 12.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Jams, preserves, marmalades, sweetened with fruit juice:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 58.1 times more Copper, 15.4 times more Iron, 65 times more Magnesium, 12.3 times more Manganese, 110 times more Phosphorus, 9.9 times more Potassium, 66.3 times more Selenium and 25 times more Zinc than Jams, preserves, marmalades, sweetened with fruit juice.
• While Jams, preserves, marmalades, sweetened with fruit juice contain 9.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2.8 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 9.6 times more Fiber and more Protein than Jams, preserves, marmalades, sweetened with fruit juice.
• While Jams, preserves, marmalades, sweetened with fruit juice contain 2.6 times more Carbohydrate and 16 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.