Comparing Nutrients in 5 ounces Snacks, KELLOGG, KELLOGG VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG	5%	21%	74%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 517kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.04g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	22.5% 29g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	18% 13g	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	% 17.6g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	43% 16.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	95% 856μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.3mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	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	4.96% 20μg	84.3% 337μg	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	12.3% 11mg	2.2% 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	8.8% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	81.6% 816mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	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	109% 8.7mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	61.4% 1.4mg	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	27% 190mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	67.5% 7.43mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.038% 1.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Snacks, KELLOGG, KELLOGG 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, KELLOGG, KELLOGG vs Toasted Sunflower Seeds:

• 5 ounces of Snacks, KELLOGG, KELLOGG have more Vitamin A, 3.5 times more Vitamin B1, 7.3 times more Vitamin B2, 4.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 5.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 17.4 times more Vitamin B5 and 17 times more Vitamin B9 than Snacks, KELLOGG, KELLOGG.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, KELLOGG, KELLOGG as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Snacks, KELLOGG, KELLOGG have 10.1 times more Calcium and 118 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 12.9 times more Copper, 3.5 times more Magnesium, 2.1 times more Manganese, 8.6 times more Phosphorus and 2 times more Potassium than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG and Toasted Sunflower Seeds contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, KELLOGG, KELLOGG have 6.6 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 6.6 times more Fat, 4.1 times more Saturated Fat, 9.3 times more Omega 6, 3.8 times more Fiber and 4.1 times more Protein than Snacks, KELLOGG, KELLOGG.