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

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tart, breakfast, low fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3720kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	61.8% 60g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	50.4% 8.56g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 768g	176% 229g	130g per day for Men 19-50 years
Sugars	67% 48.7g	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	39.5% 15g	279% 106g	38g per day for Men 19-50 years
Protein	71.3% 40g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	317% 2850μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.85mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	422% 5.5mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	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	292% 3.8mg	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	250% 1000μg	585% 2340μg	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	42.2% 38mg	12.2% 11mg	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	35.3% 5.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	44% 440mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	428% 34.2mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	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	133% 930mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	241% 3610mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	474% 52mg	11mg per day for Men 19-50 years
Water	3.25% 120g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Tart, breakfast, low fat has more Vitamin A, 2 times more Vitamin B2 and 3.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B6, 2.3 times more Vitamin B9, 68.5 times more Vitamin E and 7.8 times more Vitamin K than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Tart, breakfast, low fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Tart, breakfast, low fat has 120.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 24.7 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 12.2 times more Phosphorus, 7.3 times more Potassium, 6.1 times more Selenium and 18.6 times more Zinc than Tart, breakfast, low fat.

Comparison of macro-nutrients per 1 kilogram:

• Tart, breakfast, low fat has 3.4 times more Carbohydrate and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 8.6 times more Fat, 5.1 times more Saturated Fat, 3.5 times more Omega 3, 40 times more Omega 6, 7.1 times more Fiber and 5 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.