Comparing Nutrients in 1 kilogram George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	14%	12%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	134% 3900kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	52.6% 51g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	44% 7.46g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	142% 54g	279% 106g	38g per day for Men 19-50 years
Protein	238% 133g	358% 201g	56g per day for Men 19-50 years

Vitamins

	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	609% 7.9mg	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	NA	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	NA	87% 870mg	1000mg per day for Men 19-50 years
Copper	NA	2004% 18mg	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	476% 38mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	NA	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	904% 21mg	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	NA	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	NA	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	1120% 16800mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	NA	474% 52mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry vs Oil Roasted Sunflower Seeds:

Both George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry vs Oil Roasted Sunflower Seeds:

• George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry have 560 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry have 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 10.1 times more Fat, 7.9 times more Saturated Fat, 16.2 times more Omega 3, 45.9 times more Omega 6, 2 times more Fiber and 1.5 times more Protein than George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry.
• Both George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.