Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Snacks, KELLOGG, KELLOGG

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, KELLOGG, KELLOGG	5%	21%	74%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	213% 6190kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	89.4% 86.7g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	325% 5.2g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	237% 40.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	520% 676g	130g per day for Men 19-50 years
Sugars	NA	400% 290g	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	127% 92g	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	% 124g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	303% 115g	79% 30g	38g per day for Men 19-50 years
Protein	307% 172g	75.4% 42.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	0% 0μg	671% 6040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	961% 11.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	1590% 20.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	1204% 193mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	1410% 18.3mg	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	595% 2380μg	35% 140μg	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	86.7% 78mg	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	NA	62% 9.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	57% 570mg	576% 5760mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	158% 1.42mg	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	851% 68mg	768% 61.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	433% 9.96mg	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	1654% 11580mg	191% 1340mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	NA	102% 56μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	236% 3540mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	476% 52.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, KELLOGG, KELLOGG per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Snacks, KELLOGG, KELLOGG to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Snacks, KELLOGG, KELLOGG:

• 1 kilogram of Toasted Sunflower Seeds has 17.4 times more Vitamin B5 and 17 times more Vitamin B9 than Snacks, KELLOGG, KELLOGG.
• While 1 kg of Snacks, KELLOGG, KELLOGG contains more Vitamin A, 3.5 times more Vitamin B1, 7.3 times more Vitamin B2, 4.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 5.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Snacks, KELLOGG, KELLOGG:

• 1 kilogram of Toasted Sunflower Seeds has 12.9 times more Copper, 3.5 times more Magnesium, 2.1 times more Manganese, 8.6 times more Phosphorus and 2 times more Potassium than Snacks, KELLOGG, KELLOGG.
• While 1 kg of Snacks, KELLOGG, KELLOGG contains 10.1 times more Calcium and 118 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, KELLOGG, KELLOGG contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.7 times more Energy, 6.6 times more Fat, 4.1 times more Saturated Fat, 9.3 times more Omega 6, 3.8 times more Fiber and 4.1 times more Protein than Snacks, KELLOGG, KELLOGG.
• While 1 kg of Snacks, KELLOGG, KELLOGG contains 6.6 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.