Comparing Nutrients in 14 ounces Vegetarian meatloaf or patties VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Vegetarian meatloaf or patties	Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 782kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.66g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	61% 79.4g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	48% 18.3g	90% 34g	38g per day for Men 19-50 years
Protein	149% 83.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.76mg	411% 5.34mg	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	77.4% 310μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	397% 9.53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	45.8% 6.87mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian meatloaf or patties	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.5% 115mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	311% 2.8mg	794% 7.14mg	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	104% 8.33mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	336% 7.74mg	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	195% 1365mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	146% 2183mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	180% 20mg	11mg per day for Men 19-50 years
Water	6.22% 230g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Vegetarian meatloaf or patties vs Sunflower Seeds:

• Vegetarian meatloaf or patties have 1.7 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 2.9 times more Vitamin B9, more Vitamin C and 20.3 times more Vitamin E than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Vegetarian meatloaf or patties as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Vegetarian meatloaf or patties vs Sunflower Seeds:

• Vegetarian meatloaf or patties have 61.1 times more Sodium and 12.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 18.1 times more Magnesium, 1.9 times more Phosphorus, 3.6 times more Potassium, 66.3 times more Selenium and 2.8 times more Zinc than Vegetarian meatloaf or patties.

Comparison of macro-nutrients per 14 ounces:

• Vegetarian meatloaf or patties have 8.7 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Energy, 5.7 times more Fat, 3.1 times more Saturated Fat, 5.6 times more Omega 6, 2.5 times more Carbohydrate, 2.2 times more Sugars and 1.9 times more Fiber than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Dried Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Vegetarian meatloaf or patties as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.