Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	204% 5920kcal	65% 1890kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	42% 13.4g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	34% 44.4g	130g per day for Men 19-50 years
Sugars	43% 31g	30.6% 22g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	29% 11g	38g per day for Men 19-50 years
Protein	358% 201g	318% 178g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Meatless Luncheon Slices	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	3333% 40mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	694% 111mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	684% 8.9mg	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	585% 2340μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1667% 40μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	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	2422% 363mg	200% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	87% 870mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	1009% 9.1mg	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	535% 42.8mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	631% 4420mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	474% 7110mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	145% 16mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	17.6% 650g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Meatless Luncheon Slices per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Meatless Luncheon Slices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Meatless Luncheon Slices:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.3 times more Vitamin B9, 12.1 times more Vitamin E and more Vitamin K than Meatless Luncheon Slices.
• While 1 kg of Meatless Luncheon Slices contains 12.5 times more Vitamin B1, 2.7 times more Vitamin B3 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Meatless Luncheon Slices provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 kilogram of Meatless Luncheon Slices have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Meatless Luncheon Slices have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Meatless Luncheon Slices:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.1 times more Calcium, 2 times more Copper, 2.4 times more Iron, 5.5 times more Magnesium, 2.6 times more Phosphorus, 2.4 times more Potassium, 10.6 times more Selenium and 3.3 times more Zinc than Meatless Luncheon Slices.
• While 1 kg of Meatless Luncheon Slices contains 237 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.1 times more Energy, 4.6 times more Fat, 5.3 times more Saturated Fat, 8.8 times more Omega 6, 5.2 times more Carbohydrate, 1.4 times more Sugars and 9.6 times more Fiber than Meatless Luncheon Slices.
• While 1 kg of Meatless Luncheon Slices contains 6 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Meatless Luncheon Slices offer comparable quantities of Protein per one kilogram.