Comparing Nutrients in 7 ounces Vegetarian meatloaf or patties VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Vegetarian meatloaf or patties	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.5% 391kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	8.84% 2.83g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	24% 9.13g	45% 17g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	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	183% 2.4mg	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	38.7% 155μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	198% 4.76μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	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	23% 3.43mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian meatloaf or patties	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	52% 4.17mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	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	98% 683mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Vegetarian meatloaf or patties vs Sunflower Seeds:

• Vegetarian meatloaf or patties have 1.7 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 2.9 times more Vitamin B9, more Vitamin C and 20.3 times more Vitamin E than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Vegetarian meatloaf or patties as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Vegetarian meatloaf or patties vs Sunflower Seeds:

• Vegetarian meatloaf or patties have 61.1 times more Sodium and 12.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 18.1 times more Magnesium, 1.9 times more Phosphorus, 3.6 times more Potassium, 66.3 times more Selenium and 2.8 times more Zinc than Vegetarian meatloaf or patties.

Comparison of macro-nutrients per 7 ounces:

• Vegetarian meatloaf or patties have 8.7 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Energy, 5.7 times more Fat, 3.1 times more Saturated Fat, 5.6 times more Omega 6, 2.5 times more Carbohydrate, 2.2 times more Sugars and 1.9 times more Fiber than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Dried Sunflower Seed Kernels have similar amounts of Protein per 7 oz.
• Both Vegetarian meatloaf or patties as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.