Comparing Nutrients in 14 ounces Eppaw VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Eppaw	11%	10%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Eppaw	Sunflower Seeds	Recommended Dietary Allowance
Energy	20.5% 595kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Eppaw	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	411% 5.34mg	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	24% 95μg	225% 901μg	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	57.3% 51.6mg	6.17% 5.56mg	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	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eppaw	Sunflower Seeds	Recommended Dietary Allowance
Calcium	43.7% 437mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	794% 7.14mg	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	57% 4.56mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	189% 4.34mg	336% 7.74mg	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	94% 655mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	180% 20mg	11mg per day for Men 19-50 years
Water	6.44% 238g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Eppaw vs Sunflower Seeds:

• Raw Eppaw has 9.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.5 times more Vitamin B1, 3 times more Vitamin B2, 27.8 times more Vitamin B3, 7.6 times more Vitamin B6 and 9.5 times more Vitamin B9 than Raw Eppaw.
• Both Raw Eppaw and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Eppaw as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Eppaw vs Sunflower Seeds:

• Raw Eppaw has 1.4 times more Calcium and 12.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.7 times more Copper, 4.6 times more Iron, 10.2 times more Magnesium, 1.8 times more Manganese, 4 times more Phosphorus, 1.9 times more Potassium, 58.9 times more Selenium and 4.3 times more Zinc than Raw Eppaw.

Comparison of macro-nutrients per 14 ounces:

• Raw Eppaw has 1.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Energy, 28.6 times more Fat and 4.5 times more Protein than Raw Eppaw.
• Both Raw Eppaw as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.