Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Meatless Bacon

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Meatless Bacon	14%	80%	6%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Meatless Bacon	Recommended Dietary Allowance
Energy	81% 2350kcal	42.3% 1226kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	57.3% 18.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	418% 6.7g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	321% 54.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	16.2% 21g	130g per day for Men 19-50 years
Sugars	17% 12.3g	0% 0g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	27% 10.3g	38g per day for Men 19-50 years
Protein	142% 79.6g	83% 46.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Meatless Bacon	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	1455% 17.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	146% 1.9mg	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	232% 929μg	41.7% 167μg	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	4.85% 4.37mg	0% 0mg	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	961% 144mg	183% 27.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Meatless Bacon	Recommended Dietary Allowance
Calcium	34.5% 345mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	46.3% 0.42mg	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	212% 17mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	35.4% 0.81mg	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	646% 4521mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	388% 5814mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	5.25% 194g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Meatless Bacon:

• Oil Roasted Sunflower Seed Kernels have 61.4 times more Vitamin B5, 1.7 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 5.3 times more Vitamin E and more Vitamin K than Meatless Bacon.
• While Meatless Bacon contain 13.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.8 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Meatless Bacon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Meatless Bacon:

• Oil Roasted Sunflower Seed Kernels have 3.8 times more Calcium, 17.2 times more Copper, 1.8 times more Iron, 6.7 times more Magnesium, 10.1 times more Manganese, 16.3 times more Phosphorus, 2.8 times more Potassium, 10.6 times more Selenium and 12.4 times more Zinc than Meatless Bacon.
• While Meatless Bacon contain 488.3 times more Sodium and 31.8 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Energy, 1.7 times more Fat, 1.5 times more Saturated Fat, 2.5 times more Omega 6, 4.3 times more Carbohydrate, more Sugars, 4.1 times more Fiber and 1.7 times more Protein than Meatless Bacon.
• While Meatless Bacon contain 20.8 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Meatless Bacon have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.