Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Seitan

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Seitan	81%	4%	15%

Macro Nutrients

	Toasted Sunflower Seeds	Seitan	Recommended Dietary Allowance
Energy	84.7% 2457kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	18% 3.03g	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	42% 54.7g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	120% 45.6g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	122% 68.3g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Seitan	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	0% 0mg	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	0% 0μg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Seitan	Recommended Dietary Allowance
Calcium	22.6% 226mg	56.4% 564mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	80.3% 0.72mg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	NA	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	147% 1032mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 158μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.88% 32.5g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Vital wheat gluten.
• Both Toasted Sunflower Seed Kernels no Salt as well as Vital wheat gluten have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Toasted Sunflower Seed Kernels no Salt have 10.1 times more Copper, 1.3 times more Iron, 5.2 times more Magnesium, 4.5 times more Phosphorus, 4.9 times more Potassium and 6.2 times more Zinc than Vital wheat gluten.
• While Vital wheat gluten contains 2.5 times more Calcium and 9.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 30.7 times more Fat, 21.9 times more Saturated Fat, 1.6 times more Omega 3, 49 times more Omega 6, 1.5 times more Carbohydrate and 19.2 times more Fiber than Vital wheat gluten.
• While Vital wheat gluten contains 4.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Vital wheat gluten have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.