Comparing Nutrients in 7 ounces Sunflower Seeds VS Meatless Bacon Bits

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Meatless Bacon Bits	27%	49%	24%

Macro Nutrients

	Sunflower Seeds	Meatless Bacon Bits	Recommended Dietary Allowance
Energy	40% 1159kcal	32.6% 945kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	183% 2.94g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	43.7% 56.8g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	0% 0g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	113% 63.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Meatless Bacon Bits	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	12.2% 0.16mg	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	113% 450μg	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	99% 2.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	4.2% 3.77mg	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	465% 69.8mg	91% 13.7mg	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

	Sunflower Seeds	Meatless Bacon Bits	Recommended Dietary Allowance
Calcium	15.5% 155mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	119% 1.07mg	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	130% 10.4mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	187% 1310mg	61.5% 431mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	234% 3513mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.43% 16g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1, 5.1 times more Vitamin B2, 5.2 times more Vitamin B3, 16.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.1 times more Vitamin E than Meatless Bacon Bits.
• While Meatless Bacon Bits contain more Vitamin B12 and 1.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Meatless Bacon Bits have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Meatless Bacon Bits:

• Dried Sunflower Seed Kernels have 3.3 times more Copper, 7.3 times more Iron, 3.4 times more Magnesium, 3 times more Phosphorus, 4.4 times more Potassium, 7.2 times more Selenium and 2.7 times more Zinc than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 1.3 times more Calcium and 196.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2 times more Fat, 1.9 times more Omega 6 and more Sugars than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 24.7 times more Omega 3, 1.4 times more Carbohydrate and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Meatless Bacon Bits have similar amounts of Saturated Fat and Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Meatless Bacon Bits have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.