Comparing Nutrients in 14 ounces Sunflower Seeds VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Sunflower Seeds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	80% 2318kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	8.86% 2.83g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	30.3% 5.14g	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	150% 195g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	23.5% 17g	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	45% 17g	38g per day for Men 19-50 years
Protein	147% 82.5g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	174% 2.27mg	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	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	283% 6.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0% 0mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	31% 310mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	85% 0.77mg	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	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	295% 6.8mg	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	162% 1135mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Dried Sunflower Seed Kernels have 3.4 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 2.4 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and 85.8 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 51.7 times more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Dried Sunflower Seed Kernels have 9.3 times more Copper, 5 times more Magnesium, 2.3 times more Phosphorus, 3.9 times more Potassium, 1.7 times more Selenium and 4.3 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.8 times more Calcium, 61.9 times more Sodium and 8.1 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.3 times more Energy, 14.4 times more Fat, 6.2 times more Saturated Fat, 17.8 times more Omega 6, 2 times more Fiber and 2.9 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.2 times more Omega 3, 2.5 times more Carbohydrate and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.