Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Energy	79.7% 2310kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	28% 36.3g	130g per day for Men 19-50 years
Sugars	15% 11g	3.56% 2.58g	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	NA	g per day for Men 19-50 years
Fiber	116% 44g	5.22% 2g	38g per day for Men 19-50 years
Protein	137% 76.7g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	55.3% 2.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	0.61% 0.008mg	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	235% 941μg	194% 778μg	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	13.2% 12mg	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	691% 104mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Calcium	27.8% 278mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	125% 1.13mg	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	189% 15mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	242% 5.56mg	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	655% 4584mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	231% 3461mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	8.6% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Wakame Seaweed:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B1, 4.4 times more Vitamin B3, 10.1 times more Vitamin B5, 402 times more Vitamin B6, 1.2 times more Vitamin B9 and 26.1 times more Vitamin E than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains more Vitamin A, 2.1 times more Vitamin C and 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Wakame Seaweed have similar amounts of Vitamin B2 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Wakame Seaweed:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese, 14.4 times more Phosphorus, 17 times more Potassium, 113.3 times more Selenium and 13.9 times more Zinc than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 2.1 times more Calcium, 290.7 times more Sodium and 66.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 12.9 times more Energy, 77.8 times more Fat, 40.1 times more Saturated Fat, 34.5 times more Omega 3, 3278.2 times more Omega 6, 2.6 times more Carbohydrate, 4.2 times more Sugars, 22.2 times more Fiber and 6.4 times more Protein than Raw Wakame Seaweed.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Wakame Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.