Comparing Nutrients in 5 ounces Sunflower SeedsVS Canned Beets with Liquids

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Canned Beets with Liquids

11%

87%

5 oz ▼

Macro Nutrients

Sunflower Seedsvs Canned Beets with Liquids

28.5%828kcal

Energy

1.37%39.7kcal

828 kcalvs39.7 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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75%73g

Fat

0.1%0.099g

73 gvs0.099 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19.7%6.3g

Saturated Fat

0.049%0.016g

6.3 gvs0.016 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.3%0.085g

Omega 3

0.18%0.003g

0.085 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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192%32.7g

Omega 6

0.19%0.033g

32.7 gvs0.033 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22%28.3g

Carbohydrate

7.16%9.3g

28.3 gvs9.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.12%3.7g

Sugars

10.5%7.63g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.7 gvs7.63 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.54g

Sucrose

3.54 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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32%12g

Fiber

4.48%1.7g

12 gvs1.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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52.6%29.5g

Protein

2.02%1.13g

29.5 gvs1.13 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sunflower Seedsvs Canned Beets with Liquids

0.47%4.25μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

4.25 μgvs1.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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175%2.1mg

Vitamin B1

1.2%0.014mg

Thiamine

2.1 mgvs0.014 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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38.7%0.5mg

Vitamin B2

4.14%0.054mg

Riboflavin

0.5 mgvs0.054 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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74%12mg

Vitamin B3

1.34%0.21mg

Niacin, nicotinic acid, niacinamide

12 mgvs0.21 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg

Vitamin B5

4.25%0.21mg

Pantothenic acid

1.6 mgvs0.21 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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147%1.9mg

Vitamin B6

6%0.078mg

Pyridoxine

1.9 mgvs0.078 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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80.4%322μg

Vitamin B9

10.3%41μg

Folates and Folic Acid

322 μgvs41 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.2%2mg

Vitamin C

4.4%3.97mg

Ascorbic acid

2 mgvs3.97 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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332%50mg

Vitamin E

0.28%0.043mg

Tocopherols and Tocotrienols

50 mgvs0.043 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.12%0.14μg

Phytomenadione or phylloquinone

0 μgvs0.14 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Canned Beets with Liquids

11%111mg

Calcium

1.84%18.4mg

111 mgvs18.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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283%2.55mg

Copper

15.3%0.14mg

2.55 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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93%7.44mg

Iron

11%0.89mg

7.44 mgvs0.89 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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110%461mg

Magnesium

5.4%22.7mg

461 mgvs22.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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120%2.76mg

Manganese

15%0.34mg

2.76 mgvs0.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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134%936mg

Phosphorus

3.24%22.7mg

936 mgvs22.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27%914mg

Potassium

5.92%201mg

914 mgvs201 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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137%75μg

Selenium

1.3%0.71μg

75 μgvs0.71 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.85%12.8mg

Sodium

2%29.8mg

12.8 mgvs29.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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64.4%7.1mg

Zinc

2.96%0.33mg

7.1 mgvs0.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.7g

Water

3.5%130g

6.7 gvs130 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Canned Beets with Liquids:

Dried Sunflower Seed Kernels have 148 times more Vitamin B1, 9.3 times more Vitamin B2, 55.2 times more Vitamin B3, 7.5 times more Vitamin B5, 24.5 times more Vitamin B6, 7.8 times more Vitamin B9 and 1172.3 times more Vitamin E than Canned Beets Solids and Liquids.
While Canned Beets Solids and Liquids contain 2 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Canned Beets with Liquids:

Dried Sunflower Seed Kernels have 6 times more Calcium, 18.6 times more Copper, 8.3 times more Iron, 20.3 times more Magnesium, 8.1 times more Manganese, 41.3 times more Phosphorus, 4.5 times more Potassium, 106 times more Selenium and 21.7 times more Zinc than Canned Beets Solids and Liquids.
While Canned Beets Solids and Liquids contain 2.3 times more Sodium and 19.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

Dried Sunflower Seed Kernels have 20.9 times more Energy, 735.1 times more Fat, 405 times more Saturated Fat, 30 times more Omega 3, 1002.2 times more Omega 6, 3 times more Carbohydrate, 7.2 times more Fiber and 26 times more Protein than Canned Beets Solids and Liquids.
While Canned Beets Solids and Liquids contain 2.1 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Canned Beets Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Sunflower SeedsVS Roasted Sunflower SeedsCanned Beets with LiquidsVS Roasted Sunflower SeedsSunflower SeedsVS Boiled Beet Greens with SaltCanned Beets with LiquidsVS Boiled Beet Greens with Salt

Compare Foods

Comparing Nutrients in 5 ounces Sunflower SeedsVS Canned Beets with Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: