Comparing Nutrients in 1 kilogram Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.7% 310kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56.2g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	118% 45g	292% 111g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	618% 8.04mg	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	57.5% 230μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	113% 2.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25% 150IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44.7% 6.7mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 360mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	2033% 18.3mg	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	1009% 80.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	917% 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	45.7% 320mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	351% 5260mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	481% 53mg	11mg per day for Men 19-50 years
Water	24.2% 896g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Roasted Sunflower Seeds:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has more Vitamin A, more Vitamin B12, 2.5 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 15.3 times more Vitamin B3, 26.8 times more Vitamin B6, 10.3 times more Vitamin B9 and 39 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparing minerals per 1 kilogram for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Roasted Sunflower Seeds:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.1 times more Iron, 175.3 times more Sodium and 74.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 30.5 times more Copper, 1.5 times more Magnesium, 3 times more Manganese, 36.1 times more Phosphorus, 2.4 times more Potassium and 17.1 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 18.8 times more Energy, 292.9 times more Fat, 104.4 times more Saturated Fat, 4.3 times more Carbohydrate, 2.5 times more Fiber and 10.4 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.