Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Snacks, KELLOGG, KELLOGG

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, KELLOGG, KELLOGG	8%	16%	76%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	93% 2685kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	272% 354g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	74% 28g	38g per day for Men 19-50 years
Protein	162% 91g	64.8% 36.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	0% 0μg	359% 3234μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	279% 3.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	269% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	61% 3.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	349% 4.54mg	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	265% 1061μg	0% 0μg	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	5.54% 5mg	0% 0mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	39.5% 395mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	353% 3.18mg	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	243% 19.4mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	354% 8.15mg	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	738% 5166mg	161% 1125mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	33.2% 1129mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, KELLOGG, KELLOGG per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Snacks, KELLOGG, KELLOGG to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Snacks, KELLOGG, KELLOGG:

• 1 pound of Oil Roasted Sunflower Seeds has 10.3 times more Vitamin B5 and more Vitamin B9 than Snacks, KELLOGG, KELLOGG.
• While 1 lb of Snacks, KELLOGG, KELLOGG contains more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 pound of Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Snacks, KELLOGG, KELLOGG:

• 1 pound of Oil Roasted Sunflower Seeds has 2.5 times more Calcium, 2.6 times more Copper, 1.5 times more Magnesium, 4.6 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Snacks, KELLOGG, KELLOGG.
• While 1 lb of Snacks, KELLOGG, KELLOGG contains 2 times more Iron and 97 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, KELLOGG, KELLOGG contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 6.9 times more Fat, 6.4 times more Saturated Fat, 1.9 times more Omega 3, 8.5 times more Omega 6, 1.7 times more Fiber and 2.5 times more Protein than Snacks, KELLOGG, KELLOGG.
• While 1 lb of Snacks, KELLOGG, KELLOGG contains 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.