Comparing Nutrients in 7 ounces Sunflower Seeds VS Meatless Bacon

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Meatless Bacon	14%	80%	6%

Macro Nutrients

	Sunflower Seeds	Meatless Bacon	Recommended Dietary Allowance
Energy	40% 1159kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	60.4% 58.6g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	28.7% 9.17g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	161% 27.3g	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	8.1% 10.5g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Meatless Bacon	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	728% 8.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	73.4% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	73% 0.95mg	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	21% 83.3μg	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	3.1% 2.78mg	0% 0mg	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	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	23% 0.21mg	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	59.8% 4.8mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	17.7% 0.41mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	9.92% 337mg	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	194% 2907mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	2.63% 97g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 10 times more Vitamin B5, 2.8 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin E than Meatless Bacon.
• While Meatless Bacon contain 3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Meatless Bacon have similar amounts of Vitamin B3 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Meatless Bacon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels have 3.4 times more Calcium, 17.1 times more Copper, 2.2 times more Iron, 17.1 times more Magnesium, 9.5 times more Manganese, 9.4 times more Phosphorus, 3.8 times more Potassium, 7.2 times more Selenium and 11.9 times more Zinc than Meatless Bacon.
• While Meatless Bacon contain 162.8 times more Sodium and 10.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 1.7 times more Fat, 1.7 times more Omega 6, 3.8 times more Carbohydrate, more Sugars, 3.3 times more Fiber and 1.8 times more Protein than Meatless Bacon.
• While Meatless Bacon contain 28.1 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Meatless Bacon have similar amounts of Saturated Fat per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Meatless Bacon have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.