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

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tart, breakfast, low fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.5% 738kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.76g	44% 14g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	35% 45.4g	130g per day for Men 19-50 years
Sugars	13.3% 9.66g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	55.4% 21g	38g per day for Men 19-50 years
Protein	14% 7.9g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	63% 566μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	121% 1.57mg	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	49.6% 198μg	116% 464μg	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	8.38% 7.54mg	2.43% 2.2mg	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	7% 1.05mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	398% 3.58mg	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	85% 6.8mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.13mg	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	26.4% 185mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	47.8% 716mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Tart, breakfast, low fat has more Vitamin A, 2 times more Vitamin B2 and 3.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B6, 2.3 times more Vitamin B9, 68.5 times more Vitamin E and 7.8 times more Vitamin K than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Tart, breakfast, low fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Tart, breakfast, low fat has 120.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 24.7 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 12.2 times more Phosphorus, 7.3 times more Potassium, 6.1 times more Selenium and 18.6 times more Zinc than Tart, breakfast, low fat.

Comparison of macro-nutrients per 7 ounces:

• Tart, breakfast, low fat has 3.4 times more Carbohydrate and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 8.6 times more Fat, 5.1 times more Saturated Fat, 3.5 times more Omega 3, 40 times more Omega 6, 7.1 times more Fiber and 5 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.