Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Snacks, KELLOGG, KELLOGG

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, KELLOGG, KELLOGG	5%	21%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	29% 839kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	6.4% 2.04g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	73.7% 96g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	56.7% 41g	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	0% 0g	18% 13g	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	% 1.05g	% 17.6g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 5.8g	g per day for Men 19-50 years
Fiber	39.5% 15g	11% 4.25g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 856μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	171% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	200% 2.6mg	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	83% 332μg	4.96% 20μg	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	1.73% 1.56mg	12.3% 11mg	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	343% 51.5mg	8.8% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	18% 21.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	12.3% 123mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	22.4% 0.2mg	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	76% 6.07mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	61.4% 1.4mg	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	231% 1615mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	67.5% 7.43mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, KELLOGG, KELLOGG per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Snacks, KELLOGG, KELLOGG to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Snacks, KELLOGG, KELLOGG:

• 5 ounces of Oil Roasted Sunflower Seeds have 17.1 times more Vitamin B5, 16.7 times more Vitamin B9 and 39.1 times more Vitamin E than Snacks, KELLOGG, KELLOGG.
• While 5 oz of Snacks, KELLOGG, KELLOGG contain more Vitamin A, 3.6 times more Vitamin B1, 7.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2.3 times more Vitamin B6, 7.1 times more Vitamin C and 4.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Snacks, KELLOGG, KELLOGG:

• 5 ounces of Oil Roasted Sunflower Seeds have 12.7 times more Copper, 3.4 times more Magnesium, 2.1 times more Manganese, 8.5 times more Phosphorus, 2 times more Potassium and 14 times more Selenium than Snacks, KELLOGG, KELLOGG.
• While 5 oz of Snacks, KELLOGG, KELLOGG contain 6.6 times more Calcium, 1.4 times more Iron and 118 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, KELLOGG, KELLOGG contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 5.9 times more Fat, 4.9 times more Saturated Fat, 8.5 times more Omega 6, 3.5 times more Fiber and 4.8 times more Protein than Snacks, KELLOGG, KELLOGG.
• While 5 oz of Snacks, KELLOGG, KELLOGG contain 6.4 times more Omega 3, 3 times more Carbohydrate, 9.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.