Comparing Nutrients in 14 ounces Sunflower Seeds VS Kanpyo

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Kanpyo	11%	2%	87%

Macro Nutrients

	Sunflower Seeds	Kanpyo	Recommended Dietary Allowance
Energy	80% 2318kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	199% 258g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	102% 39g	38g per day for Men 19-50 years
Protein	147% 82.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Kanpyo	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	162% 2.1mg	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	225% 901μg	60.5% 242μg	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	6.17% 5.56mg	0.88% 0.79mg	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	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Kanpyo	Recommended Dietary Allowance
Calcium	31% 310mg	111% 1111mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	191% 1.7mg	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	260% 21mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	118% 496mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	196% 4.5mg	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	374% 2619mg	107% 746mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	185% 6279mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	211% 23.3mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	2.14% 79.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have more Vitamin B1, 8.1 times more Vitamin B2, 2.9 times more Vitamin B3, 2.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 7 times more Vitamin C than Dried gourd strips.
• While Dried gourd strips contain 2.3 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried gourd strips have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Kanpyo:

• Dried Sunflower Seed Kernels have 4.2 times more Copper, 2.6 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus and 20.4 times more Selenium than Dried gourd strips.
• While Dried gourd strips contain 3.6 times more Calcium, 2.5 times more Potassium and 1.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried gourd strips have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.3 times more Energy, 91.9 times more Fat, 99 times more Saturated Fat, 94.5 times more Omega 6 and 2.4 times more Protein than Dried gourd strips.
• While Dried gourd strips contain 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried gourd strips have similar amounts of Fiber per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dried gourd strips have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.