Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Meatless Bacon Bits

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Meatless Bacon Bits: 63g

Roasted 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 - Roasted Sunflower Seeds or Meatless Bacon Bits?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Meatless Bacon Bits	27%	49%	24%

Macro Nutrients

	Roasted Sunflower Seeds	Meatless Bacon Bits	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	58.3% 0.93g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	14% 18g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	17% 6.43g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Meatless Bacon Bits	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Meatless Bacon Bits	Recommended Dietary Allowance
Calcium	3.6% 36mg	6.37% 63.7mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	8.48% 4.66μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.14% 5.04g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B2, 3.6 times more Vitamin B3, 8.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.1 times more Vitamin E than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 6.9 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Meatless Bacon Bits:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Copper, 4.3 times more Iron, 4.4 times more Phosphorus, 4.8 times more Potassium, 8.8 times more Selenium and 2.3 times more Zinc than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 1.8 times more Calcium and 721.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Meatless Bacon Bits have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Fat and 2.2 times more Omega 6 than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 26.2 times more Omega 3, 1.5 times more Carbohydrate and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Meatless Bacon Bits have similar amounts of Energy, Saturated Fat and Fiber per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Meatless Bacon Bits have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.