Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS All Flavors Except Macadamia Wheat-based Formulated

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
All Flavors Except Macadamia Wheat-based Formulated	8%	81%	11%

Macro Nutrients

	Roasted Sunflower Seeds	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Energy	79.7% 2310kcal	88.5% 2568kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	255% 247g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	116% 37g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	441% 7.05g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	524% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	63.5% 82.5g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	116% 44g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	137% 76.7g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	106% 1.4mg	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	235% 941μg	124% 496μg	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	6.17% 5.56mg	0.44% 0.4mg	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	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Calcium	27.8% 278mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	80% 0.72mg	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	189% 15mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	1199% 27.6mg	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	655% 4584mg	208% 1453mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	107% 11.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS All Flavors Except Macadamia Wheat-based Formulated per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of All Flavors Except Macadamia Wheat-based Formulated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs All Flavors Except Macadamia Wheat-based Formulated:

• 14 ounces of Roasted Sunflower Seeds have 4.7 times more Vitamin B3, 22.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than All Flavors Except Macadamia Wheat-based Formulated.
• While 14 oz of All Flavors Except Macadamia Wheat-based Formulated no Salt contain 3.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and All Flavors Except Macadamia Wheat-based Formulated provide similar amounts of Vitamin B2 per 14 ounces.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as All Flavors Except Macadamia Wheat-based Formulated no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs All Flavors Except Macadamia Wheat-based Formulated:

• 14 ounces of Roasted Sunflower Seeds have 3.2 times more Calcium, 10.1 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 3.2 times more Phosphorus, 2.7 times more Potassium and 1.8 times more Zinc than All Flavors Except Macadamia Wheat-based Formulated.
• While 14 oz of All Flavors Except Macadamia Wheat-based Formulated no Salt contain 3.3 times more Manganese and 30.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.5 times more Omega 6, 2.1 times more Fiber and 1.5 times more Protein than All Flavors Except Macadamia Wheat-based Formulated.
• While 14 oz of All Flavors Except Macadamia Wheat-based Formulated no Salt contain 1.3 times more Fat, 1.8 times more Saturated Fat and 25.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and All Flavors Except Macadamia Wheat-based Formulated offer comparable quantities of Energy and Carbohydrate per 14 ounces.