Comparing Nutrients in 1 kilogram Vegetarian meatloaf or patties VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Vegetarian meatloaf or patties	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	68% 1970kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	44.5% 14.3g	163% 52g	32g per day for Men 19-50 years
Omega 3	325% 5.2g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	244% 41.5g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	185% 241g	130g per day for Men 19-50 years
Sugars	16.6% 12g	37.7% 27.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	121% 46g	292% 111g	38g per day for Men 19-50 years
Protein	375% 210g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	462% 6mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	625% 100mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	923% 12mg	618% 8.04mg	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	195% 780μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1000% 24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	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	115% 17.3mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian meatloaf or patties	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	784% 7.06mg	2033% 18.3mg	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	263% 21mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	917% 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	491% 3440mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	367% 5500mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	481% 53mg	11mg per day for Men 19-50 years
Water	15.7% 580g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Vegetarian meatloaf or patties vs Roasted Sunflower Seeds:

• Vegetarian meatloaf or patties have 8.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B9, more Vitamin C, 15.1 times more Vitamin E and more Vitamin K than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Vegetarian meatloaf or patties vs Roasted Sunflower Seeds:

• Vegetarian meatloaf or patties have 183.3 times more Sodium and 48.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 7.2 times more Magnesium, 3.4 times more Phosphorus, 4.7 times more Potassium, 99.1 times more Selenium and 2.9 times more Zinc than Vegetarian meatloaf or patties.

Comparison of macro-nutrients per 1 kilogram:

• Vegetarian meatloaf or patties have 7.5 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Energy, 5.5 times more Fat, 3.7 times more Saturated Fat, 7.9 times more Omega 6, 3 times more Carbohydrate, 2.3 times more Sugars and 2.4 times more Fiber than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 kg.
• Both Vegetarian meatloaf or patties as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.