Comparing Nutrients in 1 kilogram 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	213% 6190kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	45% 7.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	106% 138g	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	303% 115g	15.8% 6g	38g per day for Men 19-50 years
Protein	307% 172g	1342% 752g	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	271% 3.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	57% 570mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	202% 1.82mg	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	851% 68mg	650% 52mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	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	1654% 11580mg	371% 2600mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	NA	722% 397μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.2% 82g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Seitan per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Seitan:

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

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Seitan:

• 1 kilogram of Toasted Sunflower Seeds has 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 Seitan.
• While 1 kg of Vital wheat gluten contains 2.5 times more Calcium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 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 Seitan.
• While 1 kg of Vital wheat gluten contains 4.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Seitan provide inadequate amounts of Fiber