Comparing Nutrients in 1 pound George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	14%	12%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1769kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	127% 48g	38g per day for Men 19-50 years
Protein	108% 60.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	276% 3.6mg	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	NA	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	NA	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	NA	909% 8.2mg	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	216% 17.3mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	NA	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	410% 9.43mg	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	NA	738% 5166mg	700mg per day for Men 19-50 years
Potassium	NA	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	508% 7620mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry vs Oil Roasted Sunflower Seeds:

Both George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry vs Oil Roasted Sunflower Seeds:

• George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry have 560 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry have 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 10.1 times more Fat, 7.9 times more Saturated Fat, 16.2 times more Omega 3, 45.9 times more Omega 6, 2 times more Fiber and 1.5 times more Protein than George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry.
• Both George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.