Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Energy	204% 5920kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	70.3% 91g	130g per day for Men 19-50 years
Sugars	43% 31g	8.97% 6.5g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	13% 5g	38g per day for Men 19-50 years
Protein	358% 201g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	139% 6.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	1.54% 0.02mg	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	585% 2340μg	490% 1960μg	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	12.2% 11mg	33.3% 30mg	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	2422% 363mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Calcium	87% 870mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	316% 2.84mg	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	535% 42.8mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	609% 14mg	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	1627% 11390mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	581% 8720mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Wakame Seaweed per 1 kg

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 5.3 times more Vitamin B1, 1.2 times more Vitamin B2, 2.6 times more Vitamin B3, 10 times more Vitamin B5, 396 times more Vitamin B6 and 36.3 times more Vitamin E than Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains more Vitamin A, 2.7 times more Vitamin C and 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Wakame Seaweed provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 6.4 times more Copper, 2 times more Iron, 1.5 times more Manganese, 14.2 times more Phosphorus, 9.7 times more Potassium, 111.7 times more Selenium and 13.7 times more Zinc than Wakame Seaweed.
• While 1 kg of Raw Wakame Seaweed contains 1.7 times more Calcium, 290.7 times more Sodium and 51.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Wakame Seaweed contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 13.2 times more Energy, 80.2 times more Fat, 54.4 times more Saturated Fat, 40.5 times more Omega 3, 3420.8 times more Omega 6, 2.5 times more Carbohydrate, 4.8 times more Sugars, 21.2 times more Fiber and 6.6 times more Protein than Wakame Seaweed.
• 1 kilogram of Wakame Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber