Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	29% 839kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	8.75% 8.5g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	7.14% 1.2g	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	9.52% 6.9g	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	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	41.4% 0.54mg	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	35.4% 142μg	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	6% 5.4mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	12.3% 123mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	11.5% 0.1mg	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	60.6% 4.85mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Tart, breakfast, low fat:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Vitamin B6, 2.3 times more Vitamin B9, 68.5 times more Vitamin E and 7.8 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 2 times more Vitamin B2 and 3.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Tart, breakfast, low fat have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Tart, breakfast, low fat:

• Oil Roasted Sunflower Seed Kernels have 2 times more Calcium, 24.7 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 12.2 times more Phosphorus, 7.3 times more Potassium, 6.1 times more Selenium and 18.6 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 120.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 8.6 times more Fat, 5.1 times more Saturated Fat, 3.5 times more Omega 3, 40 times more Omega 6, 7.1 times more Fiber and 5 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 3.4 times more Carbohydrate and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.