Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Miso

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Miso	25%	26%	49%

Macro Nutrients

	Toasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Energy	84.7% 2457kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	12.7% 4.07g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	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	63% 81.7g	77.5% 101g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	120% 45.6g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	122% 68.3g	91% 50.8g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	107% 1.3mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Calcium	22.6% 226mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	NA	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	191% 21mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.6% 171g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 3.3 times more Vitamin B1, 1.2 times more Vitamin B2, 4.6 times more Vitamin B3, 20.9 times more Vitamin B5, 4 times more Vitamin B6, 12.5 times more Vitamin B9 and more Vitamin C than Miso.
• While Miso contains more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Miso have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Miso:

• Toasted Sunflower Seed Kernels no Salt have 4.4 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 7.3 times more Phosphorus, 2.3 times more Potassium and 2.1 times more Zinc than Miso.
• While Miso contains 1242.7 times more Sodium and 43 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Miso have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have 3.1 times more Energy, 9.5 times more Fat, 5.8 times more Saturated Fat, 15.1 times more Omega 6, 2.1 times more Fiber and 1.3 times more Protein than Miso.
• While Miso contains 5.1 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Miso have similar amounts of Carbohydrate per 14 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.