Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Snacks, KELLOGG, KELLOGG

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, KELLOGG, KELLOGG	5%	21%	74%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	20% 582kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	8.94% 8.67g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	23.7% 4.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	52% 67.6g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	40% 29g	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	12.7% 9.2g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	29.2% 11g	7.9% 3g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	7.54% 4.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	0% 0μg	67% 604μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	120% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	141% 1.83mg	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	59.3% 237μg	3.5% 14μg	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	1.56% 1.4mg	8.67% 7.8mg	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	174% 26mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	12.8% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	7% 70mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	15.8% 0.14mg	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	47.5% 3.8mg	76.8% 6.14mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	43.3% 1mg	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	165% 1155mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Snacks, KELLOGG, KELLOGG per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of Snacks, KELLOGG, KELLOGG to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Snacks, KELLOGG, KELLOGG:

• 100 grams of Roasted Sunflower Seeds have 17.4 times more Vitamin B5, 16.9 times more Vitamin B9 and 28.1 times more Vitamin E than Snacks, KELLOGG, KELLOGG.
• While 100 g of Snacks, KELLOGG, KELLOGG contain more Vitamin A, 10.9 times more Vitamin B1, 8.4 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B6, 5.6 times more Vitamin C and 5.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Snacks, KELLOGG, KELLOGG:

• 100 grams of Roasted Sunflower Seeds have 12.9 times more Copper, 3.5 times more Magnesium, 2.1 times more Manganese, 8.6 times more Phosphorus, 3.4 times more Potassium and 14.2 times more Selenium than Snacks, KELLOGG, KELLOGG.
• While 100 g of Snacks, KELLOGG, KELLOGG contain 8.2 times more Calcium, 1.6 times more Iron and 118 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, KELLOGG, KELLOGG contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have 1.6 times more Energy, 5.7 times more Fat, 3.6 times more Saturated Fat, 8.2 times more Omega 6, 3.7 times more Fiber and 4.6 times more Protein than Snacks, KELLOGG, KELLOGG.
• While 100 g of Snacks, KELLOGG, KELLOGG contain 7.5 times more Omega 3, 2.8 times more Carbohydrate and 10.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.