Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Tamari

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tamari	64%	1%	35%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tamari	Recommended Dietary Allowance
Energy	81% 2350kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	17% 22g	130g per day for Men 19-50 years
Sugars	17% 12.3g	9.3% 6.75g	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	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	142% 79.6g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tamari	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	61% 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	18% 71.4μg	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	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tamari	Recommended Dietary Allowance
Calcium	34.5% 345mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	59.5% 0.54mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	86% 2mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1478% 22170mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	7.08% 262g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Tamari per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Tamari to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 5.4 times more Vitamin B1, 1.8 times more Vitamin B2, 18.5 times more Vitamin B5, 4 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin E and more Vitamin K than Tamari.
• Both Oil Roasted Sunflower Seeds and Tamari provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Tamari have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Soy sauce made from soy (tamari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 4.4 times more Calcium, 13.4 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 4.2 times more Manganese, 8.8 times more Phosphorus, 2.3 times more Potassium, 97.8 times more Selenium and 12.1 times more Zinc than Tamari.
• While 14 oz of Soy sauce made from soy (tamari) contain 1862 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 9.9 times more Energy, 513 times more Fat, 642.5 times more Saturated Fat, 16.2 times more Omega 3, 877.1 times more Omega 6, 4.1 times more Carbohydrate, 1.8 times more Sugars, 13.3 times more Fiber and 1.9 times more Protein than Tamari.
• 14 ounces of Tamari provide inadequate amounts of Omega 3 and Omega 6