Comparing Nutrients in 7 ounces Meatless Sausage VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Meatless Sausage	29%	59%	12%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Meatless Sausage	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.4% 506kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	0% 0g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	45% 17g	38g per day for Men 19-50 years
Protein	72% 40.2g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Meatless Sausage	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	387% 4.65mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	205% 2.67mg	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	13% 51.6μg	113% 450μg	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	0% 0mg	3.1% 2.78mg	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	27.8% 4.17mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Sausage	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.5% 125mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	397% 3.57mg	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	92% 7.4mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	168% 3.87mg	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	63.8% 447mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Meatless Sausage vs Sunflower Seeds:

• Meatless Sausage have 1.6 times more Vitamin B1 and 1.3 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B5, 1.6 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C and 16.7 times more Vitamin E than Meatless Sausage.
• Both Meatless Sausage and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Meatless Sausage as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Meatless Sausage vs Sunflower Seeds:

• Meatless Sausage have 98.7 times more Sodium and 10.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.2 times more Copper, 1.4 times more Iron, 9 times more Magnesium, 2.7 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium, 7.2 times more Selenium and 3.4 times more Zinc than Meatless Sausage.
• Both Meatless Sausage and Dried Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Meatless Sausage have 17.8 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Energy, 2.8 times more Fat, 1.5 times more Saturated Fat, 2.8 times more Omega 6, 2.5 times more Carbohydrate, more Sugars and 3.1 times more Fiber than Meatless Sausage.
• Both Meatless Sausage and Dried Sunflower Seed Kernels have similar amounts of Protein per 7 oz.
• Both Meatless Sausage as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.