Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Meatless Bacon

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Meatless Bacon	14%	80%	6%

Macro Nutrients

	Toasted Sunflower Seeds	Meatless Bacon	Recommended Dietary Allowance
Energy	42.4% 1228kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	60.4% 58.6g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	28.7% 9.17g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	60% 23g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	61% 34g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	728% 8.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	73.4% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	NA	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Meatless Bacon	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	59.8% 4.8mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.63% 97g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 62.5 times more Vitamin B5, 1.7 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Meatless Bacon.
• While Meatless Bacon contain 13.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.8 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Meatless Bacon:

• Toasted Sunflower Seed Kernels no Salt have 2.5 times more Calcium, 17.5 times more Copper, 2.8 times more Iron, 6.8 times more Magnesium, 10.3 times more Manganese, 16.5 times more Phosphorus, 2.9 times more Potassium and 12.6 times more Zinc than Meatless Bacon.
• While Meatless Bacon contain 488.3 times more Sodium and 49 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt have 2 times more Energy, 1.9 times more Fat, 1.3 times more Saturated Fat, 2.7 times more Omega 6, 3.9 times more Carbohydrate, 4.4 times more Fiber and 1.5 times more Protein than Meatless Bacon.
• While Meatless Bacon contain 21.3 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Meatless Bacon have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.