Comparing Nutrients in 14 ounces Dried Agar Seaweed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Agar Seaweed	Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1214kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.093% 0.016g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	61% 79.4g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	80.4% 30.6g	90% 34g	38g per day for Men 19-50 years
Protein	44% 24.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	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	3.3% 0.04mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.8% 0.88mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	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	575% 2302μg	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	0% 0mg	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	132% 20mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.7% 97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	248% 2481mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	1062% 85mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	728% 3056mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	742% 17mg	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	29.5% 206mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	131% 4465mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Agar Seaweed vs Sunflower Seeds:

• Dried Agar Seaweed has 2.7 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 148 times more Vitamin B1, 1.6 times more Vitamin B2, 41.3 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin C and 7 times more Vitamin E than Dried Agar Seaweed.
• Both Dried Agar Seaweed 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 Dried Agar Seaweed vs Sunflower Seeds:

• Dried Agar Seaweed has 8 times more Calcium, 4.1 times more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 1.7 times more Potassium and 11.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Copper, 12.7 times more Phosphorus and 7.2 times more Selenium than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Dried Sunflower Seed Kernels have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Agar Seaweed has 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 171.5 times more Fat, 73 times more Saturated Fat, 60 times more Omega 3, 5762.5 times more Omega 6 and 3.3 times more Protein than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Dried Sunflower Seed Kernels have similar amounts of Sugars and Fiber per 14 oz.
• Both Dried Agar Seaweed as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.