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

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tart, breakfast, low fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1687kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	80% 104g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	18% 6.8g	127% 48g	38g per day for Men 19-50 years
Protein	32.3% 18g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	144% 1293μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	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	133% 1.72mg	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	113% 454μg	265% 1061μg	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	19% 17.2mg	5.54% 5mg	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	16% 2.4mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	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	194% 15.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	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	60.3% 422mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	109% 1637mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	0.19% 7g	3700g per day for Men 19-50 years

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

• Tart, breakfast, low fat has more Vitamin A, 2 times more Vitamin B2 and 3.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B6, 2.3 times more Vitamin B9, 68.5 times more Vitamin E and 7.8 times more Vitamin K than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Tart, breakfast, low fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Tart, breakfast, low fat has 120.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 24.7 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 12.2 times more Phosphorus, 7.3 times more Potassium, 6.1 times more Selenium and 18.6 times more Zinc than Tart, breakfast, low fat.

Comparison of macro-nutrients per 1 pound:

• Tart, breakfast, low fat has 3.4 times more Carbohydrate and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 8.6 times more Fat, 5.1 times more Saturated Fat, 3.5 times more Omega 3, 40 times more Omega 6, 7.1 times more Fiber and 5 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.