Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Meatless Bacon

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Meatless Bacon	14%	80%	6%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Meatless Bacon	Recommended Dietary Allowance
Energy	40.5% 1175kcal	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	44% 14g	28.7% 9.17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	71% 40g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Meatless Bacon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	728% 8.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	73.4% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Meatless Bacon	Recommended Dietary Allowance
Calcium	17.3% 173mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	59.8% 4.8mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	194% 2907mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	2.63% 97g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 61.4 times more Vitamin B5, 1.7 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 5.3 times more Vitamin E and more Vitamin K than Meatless Bacon.
• While Meatless Bacon contain 13.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.8 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Meatless Bacon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels have 3.8 times more Calcium, 17.2 times more Copper, 1.8 times more Iron, 6.7 times more Magnesium, 10.1 times more Manganese, 16.3 times more Phosphorus, 2.8 times more Potassium, 10.6 times more Selenium and 12.4 times more Zinc than Meatless Bacon.
• While Meatless Bacon contain 488.3 times more Sodium and 31.8 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Energy, 1.7 times more Fat, 1.5 times more Saturated Fat, 2.5 times more Omega 6, 4.3 times more Carbohydrate, more Sugars, 4.1 times more Fiber and 1.7 times more Protein than Meatless Bacon.
• While Meatless Bacon contain 20.8 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Meatless Bacon have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.