Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Meatless Bacon Bits

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Meatless Bacon Bits	27%	49%	24%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Meatless Bacon Bits	Recommended Dietary Allowance
Energy	20.4% 592kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	22% 28.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	27% 10g	38g per day for Men 19-50 years
Protein	36% 20g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Meatless Bacon Bits	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	6.15% 0.08mg	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	58.5% 234μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	50% 1.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	2.1% 1.9mg	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	242% 36.3mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Meatless Bacon Bits	Recommended Dietary Allowance
Calcium	8.7% 87mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	60% 0.54mg	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	53.5% 4.3mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	NA	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	163% 1139mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.22% 8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Meatless Bacon Bits:

• Oil Roasted Sunflower Seed Kernels have 4 times more Vitamin B2, 2.6 times more Vitamin B3, 9.9 times more Vitamin B6, 1.8 times more Vitamin B9, 5.3 times more Vitamin E and more Vitamin K than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 1.9 times more Vitamin B1, more Vitamin B12 and 1.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Meatless Bacon Bits have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Meatless Bacon Bits:

• Oil Roasted Sunflower Seed Kernels have 3.3 times more Copper, 5.9 times more Iron, 1.3 times more Magnesium, 5.2 times more Phosphorus, 3.3 times more Potassium, 10.6 times more Selenium and 2.8 times more Zinc than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 590 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Meatless Bacon Bits have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Energy, 2 times more Fat, 1.7 times more Saturated Fat, 2.8 times more Omega 6 and more Sugars than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 18.3 times more Omega 3 and 1.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Meatless Bacon Bits have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Meatless Bacon Bits have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.