Comparing Nutrients in 14 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35% 1020kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.83g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	63% 81.7g	130g per day for Men 19-50 years
Sugars	23.5% 17g	NA	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	45% 17g	120% 45.6g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	68.4% 615μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	246% 3.2mg	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	56.6% 226μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	283% 6.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	56.8% 568mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	809% 7.28mg	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	319% 25.5mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	365% 8.4mg	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	162% 1135mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	NA	55μg per day for Men 19-50 years
Sodium	147% 2211mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	191% 21mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Toasted Sunflower Seeds:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 19 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.2 times more Vitamin B9 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Toasted Sunflower Seeds:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2.5 times more Calcium and 185.7 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 9.5 times more Copper, 2 times more Magnesium, 4 times more Phosphorus, 3 times more Potassium and 4.5 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Toasted Sunflower Seeds contain similar levels of Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.7 times more Omega 3 and 2.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 15.9 times more Fat, 8.3 times more Saturated Fat, 28.9 times more Omega 6, 2.7 times more Fiber and 2.4 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.