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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Toasted Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	97% 2808kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	268% 348g	130g per day for Men 19-50 years
Sugars	NA	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	137% 52g	18% 6.8g	38g per day for Men 19-50 years
Protein	139% 78g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 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	270% 1080μg	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	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	26% 259mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1.48% 54.6g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 1.9 times more Vitamin B2 and 2.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Tart, breakfast, low fat have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Toasted 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 Toasted Sunflower Seeds vs Tart, breakfast, low fat:

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 25.1 times more Copper, 2 times more Iron, 2.9 times more Magnesium, 12.5 times more Phosphorus, 7.4 times more Potassium and 18.9 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 120.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 9.5 times more Fat, 4.3 times more Saturated Fat, 3.4 times more Omega 3, 43.7 times more Omega 6, 7.7 times more Fiber and 4.3 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.