Comparing Nutrients in 5 ounces Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	0%	8%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.2% 529kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	22.5% 29g	130g per day for Men 19-50 years
Sugars	75.7% 55g	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	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	87.8% 1.14mg	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	NA	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	189% 170mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	NA	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	NA	289% 2.6mg	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	NA	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	NA	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	130% 3mg	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	NA	234% 1641mg	700mg per day for Men 19-50 years
Potassium	NA	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	30% 449mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C vs Toasted Sunflower Seeds:

• 5 ounces of Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C have 85.7 times more Vitamin C than Toasted Sunflower Seeds.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C vs Toasted Sunflower Seeds:

• 5 ounces of Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C have 105.7 times more Sodium than Toasted Sunflower Seeds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C have 4.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 16.2 times more Fat, 6 times more Saturated Fat, 7.2 times more Omega 3, 467.4 times more Omega 6 and 172.1 times more Protein than Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C.
• 5 ounces of Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C provide inadequate amounts of Omega 3, Omega 6 and Protein