Comparing Nutrients in 300 calories Meatless Bacon Bits VS Sunflower Seeds

Weight per 300 calories

• Meatless Bacon Bits: 63g
• Sunflower Seeds: 51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Meatless Bacon Bits or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Meatless Bacon Bits	27%	49%	24%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Meatless Bacon Bits	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	58.3% 0.93g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	0% 0g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	17% 6.43g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	36% 20g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Meatless Bacon Bits	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.88% 0.05mg	53% 0.69mg	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	20% 80μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	31.5% 0.76μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0.8% 0.72mg	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	29% 4.35mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Bacon Bits	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.37% 63.7mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	103% 0.92mg	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	5.67% 0.45mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	43.6% 1mg	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	19.5% 137mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	8.48% 4.66μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.14% 5.04g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Meatless Bacon Bits vs Sunflower Seeds:

• Meatless Bacon Bits have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 4.1 times more Vitamin B2, 4.2 times more Vitamin B3, 13.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.2 times more Vitamin E than Meatless Bacon Bits.
• Both Meatless Bacon Bits as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Meatless Bacon Bits vs Sunflower Seeds:

• Meatless Bacon Bits have 1.6 times more Calcium and 241.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Copper, 5.9 times more Iron, 2.8 times more Magnesium, 2.5 times more Phosphorus, 3.6 times more Potassium, 5.8 times more Selenium and 2.2 times more Zinc than Meatless Bacon Bits.

Comparison of macro-nutrients per 300 calories:

• Meatless Bacon Bits have 30.2 times more Omega 3, 1.8 times more Carbohydrate, 1.5 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Fat and 1.6 times more Omega 6 than Meatless Bacon Bits.
• Both Meatless Bacon Bits and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Meatless Bacon Bits as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.