Comparing Nutrients in 7 ounces Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	0%	8%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	Sunflower Seeds	Recommended Dietary Allowance
Energy	25.5% 740kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	106% 76.8g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	205% 2.67mg	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	NA	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	265% 238mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	465% 69.8mg	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

	Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	Sunflower Seeds	Recommended Dietary Allowance
Calcium	NA	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	NA	397% 3.57mg	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	NA	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	NA	154% 645mg	420mg per day for Men 19-50 years
Manganese	NA	168% 3.87mg	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	NA	187% 1310mg	700mg per day for Men 19-50 years
Potassium	NA	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	NA	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.55% 20.2g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C vs Sunflower Seeds:

• Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C have 85.7 times more Vitamin C than Dried Sunflower Seed Kernels.

Comparing minerals per 7 ounces for Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C vs Sunflower Seeds:

• Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C have 35.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.6 times more Selenium than Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C.

Comparison of macro-nutrients per 7 ounces:

• Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C have 4.3 times more Carbohydrate and 14.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 14.7 times more Fat, 4.5 times more Saturated Fat, 5.5 times more Omega 3, 288.1 times more Omega 6 and 207.8 times more Protein than Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C.
• Both Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.