Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Glutino, Gluten Free Wafers, Lemon Flavored

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%

Macro Nutrients

	Toasted Sunflower Seeds	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Energy	84.7% 2457kcal	70.5% 2044kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	59.7% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	227% 295g	130g per day for Men 19-50 years
Sugars	NA	232% 168g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 168g	g per day for Men 19-50 years
Fiber	120% 45.6g	0% 0g	38g per day for Men 19-50 years
Protein	122% 68.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	0% 0mg	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	236% 945μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Glutino, Gluten Free Wafers, Lemon Flavored	Recommended Dietary Allowance
Calcium	22.6% 226mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	0% 0mg	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	338% 27mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	3.28% 0.075mg	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	657% 4596mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Glutino, Gluten Free Wafers, Lemon Flavored per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Glutino, Gluten Free Wafers, Lemon Flavored to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Glutino, Gluten Free Wafers, Lemon Flavored:

• 14 ounces of Toasted Sunflower Seeds have 7.2 times more Vitamin B1, 3.9 times more Vitamin B2, 64.6 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.
• 14 ounces of Glutino, Gluten Free Wafers, Lemon Flavored have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Glutino, Gluten Free Wafers, Lemon Flavored:

• 14 ounces of Toasted Sunflower Seeds have 6.3 times more Calcium, more Copper, 37.8 times more Iron, 43 times more Magnesium, 111.3 times more Manganese, 29.7 times more Phosphorus, 13.6 times more Potassium and 176.7 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 14 oz of Glutino, Gluten Free Wafers, Lemon Flavored contain 37 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Glutino, Gluten Free Wafers, Lemon Flavored lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.2 times more Energy, 2.3 times more Fat, 14.6 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• While 14 oz of Glutino, Gluten Free Wafers, Lemon Flavored contain 1.8 times more Saturated Fat and 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Glutino, Gluten Free Wafers, Lemon Flavored offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Glutino, Gluten Free Wafers, Lemon Flavored provide inadequate amounts of Fiber and Protein