Comparing Nutrients in 1 kilogram Miso VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Miso	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	68.3% 1980kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	146% 24.8g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	176% 229g	130g per day for Men 19-50 years
Sugars	85.5% 62g	43% 31g	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	82.8% 60g	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	% 0g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	142% 54g	279% 106g	38g per day for Men 19-50 years
Protein	228% 128g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Miso	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.06mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	609% 7.9mg	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	47.5% 190μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12.2% 11mg	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	0.67% 0.1mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	57% 570mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	2004% 18mg	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	311% 25mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	373% 8.6mg	904% 21mg	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	227% 1590mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	2485% 37280mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	11.6% 430g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Miso versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Miso vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Miso has more Vitamin B12 and 9.5 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.3 times more Vitamin B1, 4.6 times more Vitamin B3, 20.6 times more Vitamin B5, 4 times more Vitamin B6, 12.3 times more Vitamin B9 and 3633 times more Vitamin E than Miso.
• Both Miso and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Miso have insufficient amounts of Vitamin E
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Miso as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Miso vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Miso has 1242.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Calcium, 4.3 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 2.4 times more Manganese, 7.2 times more Phosphorus, 2.3 times more Potassium, 11.2 times more Selenium and 2 times more Zinc than Miso.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Miso has 5 times more Omega 3, 2 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3 times more Energy, 8.5 times more Fat, 6.9 times more Saturated Fat, 13.8 times more Omega 6, 2 times more Fiber and 1.6 times more Protein than Miso.
• Both Miso and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per one kilogram.