Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Snacks, fruit leather, pieces, with vitamin C

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Energy	91% 2640kcal	58.3% 1692kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	297% 386g	130g per day for Men 19-50 years
Sugars	17% 12.4g	NA	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	132% 50.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	157% 87.7g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	105% 1.36mg	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	269% 1075μg	16% 63.5μg	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	7.06% 6.35mg	605% 544mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, fruit leather, pieces, with vitamin C	Recommended Dietary Allowance
Calcium	31.8% 318mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	86% 0.78mg	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	215% 17.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	NA	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	748% 5239mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	96% 1438mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.25% 46.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Snacks, fruit leather, pieces, with vitamin C:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 70.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 16.9 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• While Snacks, fruit leather, pieces, with vitamin C contain 85.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Snacks, fruit leather, pieces, with vitamin C:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Calcium, 10.7 times more Copper, 5.1 times more Iron, 9.2 times more Magnesium, 48.1 times more Phosphorus, 5.2 times more Potassium, 24.8 times more Selenium and 27.8 times more Zinc than Snacks, fruit leather, pieces, with vitamin C.
• While Snacks, fruit leather, pieces, with vitamin C contain 105.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 14.2 times more Fat, 5.3 times more Saturated Fat, 6.3 times more Omega 3, 409.8 times more Omega 6, 3.2 times more Fiber and 193.3 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• While Snacks, fruit leather, pieces, with vitamin C contain 3.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, fruit leather, pieces, with vitamin C have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.