Comparing Nutrients in 7 ounces Sunflower Seeds VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	40% 1159kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	8.64% 2.76g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	10% 1.7g	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	117% 152g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	13.3% 9.66g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	47% 7.54mg	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	58% 0.75mg	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	49.6% 198μg	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	8.38% 7.54mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	15.5% 155mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	16% 0.14mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	20.8% 87.3mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	47.8% 716mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Tart, breakfast, low fat:

• Dried Sunflower Seed Kernels have 5.2 times more Vitamin B1, 2.2 times more Vitamin B3, 3.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 66.4 times more Vitamin E than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 95 times more Vitamin A, 1.5 times more Vitamin B2 and 2.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Tart, breakfast, low fat:

• Dried Sunflower Seed Kernels have 1.8 times more Calcium, 24.7 times more Copper, 1.5 times more Iron, 7.4 times more Magnesium, 7.1 times more Phosphorus, 9.8 times more Potassium, 4.1 times more Selenium and 17.9 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 40.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 8.6 times more Fat, 3.2 times more Saturated Fat, 2.6 times more Omega 3, 26.9 times more Omega 6, 5.7 times more Fiber and 5.2 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 3.8 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.