Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Miso

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Miso	25%	26%	49%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Energy	81% 2350kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	12.7% 4.07g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	58% 9.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	77.5% 101g	130g per day for Men 19-50 years
Sugars	17% 12.3g	34% 24.6g	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	0% 0g	33% 24g	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	% 2.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 0g	g per day for Men 19-50 years
Fiber	111% 42g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	142% 79.6g	91% 50.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	60.8% 0.79mg	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	232% 929μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	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	961% 144mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Calcium	34.5% 345mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	185% 1.67mg	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	212% 17mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	148% 3.4mg	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	646% 4521mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	986% 14796mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Miso:

• Oil Roasted Sunflower Seed Kernels have 3.3 times more Vitamin B1, 1.2 times more Vitamin B2, 4.6 times more Vitamin B3, 20.6 times more Vitamin B5, 4 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C and 3633 times more Vitamin E than Miso.
• While Miso contains more Vitamin B12 and 9.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Miso have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Miso:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Calcium, 4.3 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 2.4 times more Manganese, 7.2 times more Phosphorus, 2.3 times more Potassium, 11.2 times more Selenium and 2 times more Zinc than Miso.
• While Miso contains 1242.7 times more Sodium and 27.9 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 3 times more Energy, 8.5 times more Fat, 6.9 times more Saturated Fat, 13.8 times more Omega 6, 2 times more Fiber and 1.6 times more Protein than Miso.
• While Miso contains 5 times more Omega 3, 2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Miso have similar amounts of Carbohydrate per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.