Comparing Nutrients in 1 kilogram Sunflower Seeds VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	201% 5840kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	61.8% 60g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	50.4% 8.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	591% 768g	130g per day for Men 19-50 years
Sugars	36% 26g	67% 48.7g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	39.5% 15g	38g per day for Men 19-50 years
Protein	371% 208g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	317% 2850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	238% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	422% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	292% 3.8mg	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	568% 2270μg	250% 1000μg	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	15.6% 14mg	42.2% 38mg	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	2345% 352mg	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	78% 780mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	81% 0.73mg	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	656% 52.5mg	428% 34.2mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	NA	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	943% 6600mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	241% 3610mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	3.25% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Tart, breakfast, low fat:

• Dried Sunflower Seed Kernels have 5.2 times more Vitamin B1, 2.2 times more Vitamin B3, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 66.4 times more Vitamin E than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 95 times more Vitamin A, 1.5 times more Vitamin B2 and 2.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Tart, breakfast, low fat:

• Dried Sunflower Seed Kernels have 1.8 times more Calcium, 24.7 times more Copper, 1.5 times more Iron, 7.4 times more Magnesium, 7.1 times more Phosphorus, 9.8 times more Potassium, 4.1 times more Selenium and 17.9 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 40.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 8.6 times more Fat, 3.2 times more Saturated Fat, 2.6 times more Omega 3, 26.9 times more Omega 6, 5.7 times more Fiber and 5.2 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 3.8 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.