Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS All Flavors Except Macadamia Wheat-based Formulated

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
All Flavors Except Macadamia Wheat-based Formulated	8%	81%	11%

Macro Nutrients

	Roasted Sunflower Seeds	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Energy	28.4% 825kcal	31.6% 917kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	91% 88.3g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	187% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	NA	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	41.4% 15.7g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	49% 27.4g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	8.85% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	38% 0.49mg	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	84% 336μg	44.3% 177μg	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	2.2% 2mg	0.16% 0.14mg	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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	28.5% 0.26mg	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	67.3% 5.4mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	428% 9.85mg	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	234% 1637mg	74% 519mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS All Flavors Except Macadamia Wheat-based Formulated per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of All Flavors Except Macadamia Wheat-based Formulated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs All Flavors Except Macadamia Wheat-based Formulated:

• 5 ounces of Roasted Sunflower Seeds have 4.7 times more Vitamin B3, 22.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than All Flavors Except Macadamia Wheat-based Formulated.
• While 5 oz of All Flavors Except Macadamia Wheat-based Formulated no Salt contain 3.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and All Flavors Except Macadamia Wheat-based Formulated provide similar amounts of Vitamin B2 per five ounces.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as All Flavors Except Macadamia Wheat-based Formulated no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs All Flavors Except Macadamia Wheat-based Formulated:

• 5 ounces of Roasted Sunflower Seeds have 3.2 times more Calcium, 10.1 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 3.2 times more Phosphorus, 2.7 times more Potassium and 1.8 times more Zinc than All Flavors Except Macadamia Wheat-based Formulated.
• While 5 oz of All Flavors Except Macadamia Wheat-based Formulated no Salt contain 3.3 times more Manganese and 30.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.5 times more Omega 6, 2.1 times more Fiber and 1.5 times more Protein than All Flavors Except Macadamia Wheat-based Formulated.
• While 5 oz of All Flavors Except Macadamia Wheat-based Formulated no Salt contain 1.3 times more Fat, 1.8 times more Saturated Fat and 25.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and All Flavors Except Macadamia Wheat-based Formulated offer comparable quantities of Energy and Carbohydrate per five ounces.