Comparing Nutrients in 300 calories Sunflower Seeds VS Meatless Bacon Bits

Weight per 300 calories

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

Sunflower Seeds have 1.2 times more energy per 100g than Meatless Bacon Bits. It has very high energy density when compared to other foods. Meatless Bacon Bits having very high energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

• Dried Sunflower Seed Kernels have 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.
• While Meatless Bacon Bits contain more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Meatless Bacon Bits have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 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.
• While Meatless Bacon Bits contain 1.6 times more Calcium and 241.3 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

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