Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Snacks, fruit leather, pieces

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, fruit leather, pieces	1%	7%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Energy	81% 2350kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	8.06% 2.58g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	253% 329g	130g per day for Men 19-50 years
Sugars	17% 12.3g	315% 229g	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	0% 0g	38g per day for Men 19-50 years
Protein	142% 79.6g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	92% 1.2mg	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	3.97% 16μg	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	247% 222mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	60% 72.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, fruit leather, pieces	Recommended Dietary Allowance
Calcium	34.5% 345mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	75.4% 0.68mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	31.8% 0.73mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	1.3% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, fruit leather, pieces per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Snacks, fruit leather, pieces to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Snacks, fruit leather, pieces:

• 14 ounces of Oil Roasted Sunflower Seeds have 7.4 times more Vitamin B1, 2.8 times more Vitamin B2, 41.3 times more Vitamin B3, 21.8 times more Vitamin B5, 2.6 times more Vitamin B6, 58.5 times more Vitamin B9 and 64.9 times more Vitamin E than Snacks, fruit leather, pieces.
• While 14 oz of Snacks, fruit leather, pieces contain 50.9 times more Vitamin C and 5.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 14 ounces of Snacks, fruit leather, pieces have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, fruit leather, pieces have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Snacks, fruit leather, pieces:

• 14 ounces of Oil Roasted Sunflower Seeds have 4.8 times more Calcium, 10.5 times more Copper, 5.7 times more Iron, 9.1 times more Magnesium, 11.3 times more Manganese, 47.5 times more Phosphorus, 2.9 times more Potassium, 29 times more Selenium and 27.4 times more Zinc than Snacks, fruit leather, pieces.
• While 14 oz of Snacks, fruit leather, pieces contain 66.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Snacks, fruit leather, pieces lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 19.1 times more Fat, 10.9 times more Saturated Fat, 79.6 times more Omega 6, more Fiber and 20.1 times more Protein than Snacks, fruit leather, pieces.
• While 14 oz of Snacks, fruit leather, pieces contain 1.5 times more Omega 3, 3.6 times more Carbohydrate and 18.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Snacks, fruit leather, pieces provide inadequate amounts of Fiber and Protein