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

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Vegetarian meatloaf or patties	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	68% 1970kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	44.5% 14.3g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	325% 5.2g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	244% 41.5g	2012% 342g	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	176% 229g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	121% 46g	279% 106g	38g per day for Men 19-50 years
Protein	375% 210g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	462% 6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	625% 100mg	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	923% 12mg	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	195% 780μg	585% 2340μg	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	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	115% 17.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian meatloaf or patties	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	784% 7.06mg	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	263% 21mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	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	491% 3440mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	367% 5500mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	474% 52mg	11mg per day for Men 19-50 years
Water	15.7% 580g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Vegetarian meatloaf or patties have 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B9, more Vitamin C, 21 times more Vitamin E and more Vitamin K than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Vegetarian meatloaf or patties have 183.3 times more Sodium and 37.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Calcium, 2.6 times more Copper, 2 times more Iron, 7.1 times more Magnesium, 3.3 times more Phosphorus, 2.7 times more Potassium, 97.8 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 6.4 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Energy, 5.7 times more Fat, 5 times more Saturated Fat, 8.3 times more Omega 6, 2.9 times more Carbohydrate, 2.6 times more Sugars and 2.3 times more Fiber than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 1 kg.
• Both Vegetarian meatloaf or patties as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.