Comparing Nutrients in 100 calories Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 323g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 19.1 times more energy per unit of mass than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated, which is very high in comparison to other foods. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated having low energy density.

Which food has more nutrients per 100 calories - Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	NA	0.72% 0.53g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	38.2% 14.5g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	10.7% 6g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	17.6% 158μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.27% 1.5mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.44% 0.097mg	10.3% 0.13mg	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	18.5% 74μg	9.9% 39.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36.3% 0.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.5% 11.3mg	0.21% 0.19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.06% 48.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.4% 2.16mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.6% 116mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	34% 0.3mg	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	325% 26mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	64.5% 271mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	15.3% 0.35mg	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	14.7% 103mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	113% 1697mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	7.8% 289g	0.007% 0.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Oil Roasted Sunflower Seeds:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has more Vitamin A, 3.6 times more Vitamin B1, 13 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin B12, 60.8 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B6 and 2.8 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparing minerals per 100 calories for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Oil Roasted Sunflower Seeds:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 7.9 times more Calcium, 36 times more Iron, 12.6 times more Magnesium, 6.5 times more Manganese, 14.2 times more Potassium, 3348.3 times more Sodium and 1110.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper and 1.9 times more Phosphorus than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 4.7 times more Carbohydrate, 8.1 times more Fiber and 1.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15.8 times more Fat and 7.4 times more Saturated Fat than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 kcal.