Comparing Nutrients in 14 ounces Sunflower Seeds VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Sunflower Seeds	Dried Spirulina	Recommended Dietary Allowance
Energy	80% 2318kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	204% 3.27g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	29.3% 4.98g	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	73% 95g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	17% 12.3g	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	37.6% 14.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	407% 228g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	787% 9.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	1120% 14.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	276% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	111% 1.44mg	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	93% 373μg	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	44.5% 40mg	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	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	84.3% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Spirulina	Recommended Dietary Allowance
Calcium	31% 310mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	2690% 24.2mg	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	1414% 113mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	184% 774mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	328% 7.54mg	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	67% 468mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	159% 5410mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	277% 4159mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.5% 18.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 7 times more Vitamin E than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 9.7 times more Vitamin A, 1.6 times more Vitamin B1, 10.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 7.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Dried Spirulina:

• Dried Sunflower Seed Kernels have 1.7 times more Magnesium, 5.6 times more Phosphorus, 7.4 times more Selenium and 2.5 times more Zinc than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 1.5 times more Calcium, 3.4 times more Copper, 5.4 times more Iron, 2.1 times more Potassium and 116.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Spirulina Seaweed have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2 times more Energy, 6.7 times more Fat, 1.7 times more Saturated Fat, 18.4 times more Omega 6 and 2.4 times more Fiber than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 13.7 times more Omega 3 and 2.8 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Spirulina Seaweed have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.