Comparing Nutrients in 14 ounces Glutino, Gluten Free Wafers, Lemon Flavored VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	70.5% 2044kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	765% 130g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	73.5% 96g	130g per day for Men 19-50 years
Sugars	232% 168g	15% 11g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 168g	NA	g per day for Men 19-50 years
Fiber	0% 0g	116% 44g	38g per day for Men 19-50 years
Protein	0% 0g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	245% 3.2mg	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	0% 0μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	82.6% 12.4mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	807% 7.26mg	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	8.93% 0.71mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	364% 8.37mg	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	22% 155mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Glutino, Gluten Free Wafers, Lemon Flavored vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B1, 3.3 times more Vitamin B2, 108.3 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 8.4 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 14 ounces for Glutino, Gluten Free Wafers, Lemon Flavored vs Roasted Sunflower Seeds:

• Glutino, Gluten Free Wafers, Lemon Flavored have 37 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Calcium, more Copper, 21.1 times more Iron, 43 times more Magnesium, 111.1 times more Manganese, 29.6 times more Phosphorus, 23.6 times more Potassium, more Selenium and 176.3 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 14 ounces:

• Glutino, Gluten Free Wafers, Lemon Flavored have 2 times more Saturated Fat, 1.4 times more Omega 3, 3.1 times more Carbohydrate and 15.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat, 12.8 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 14 oz.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.