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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Roasted Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	91% 2640kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	268% 348g	130g per day for Men 19-50 years
Sugars	17% 12.4g	30.5% 22g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	157% 87.7g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	144% 1293μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	108% 17.2mg	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	133% 1.72mg	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	113% 454μg	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	19% 17.2mg	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	789% 118mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	31.8% 318mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	36.8% 0.33mg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	47.5% 200mg	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	106% 58.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	109% 1637mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.48% 54.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9, 49.2 times more Vitamin E and 6.8 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 2.7 times more Vitamin B1, 2.2 times more Vitamin B2 and 2.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Calcium, 25.1 times more Copper, 2.9 times more Magnesium, 12.4 times more Phosphorus, 12.9 times more Potassium, 6.1 times more Selenium and 18.9 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 120.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tart, breakfast, low fat have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 8.3 times more Fat, 3.7 times more Saturated Fat, 3 times more Omega 3, 38.3 times more Omega 6, 7.4 times more Fiber and 4.8 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 3.2 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.