Comparing Nutrients in 1 kilogram Van's, Gluten Free, Totally Original Waffles VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Sunflower Seeds	Recommended Dietary Allowance
Energy	85.5% 2480kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	84.7% 82.2g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 405g	154% 200g	130g per day for Men 19-50 years
Sugars	24% 17.3g	36% 26g	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	6.9% 5g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 7.9g	% 25g	g per day for Men 19-50 years
Fiber	NA	226% 86g	38g per day for Men 19-50 years
Protein	53.4% 30g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	1035% 13.5mg	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	20% 80μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Sunflower Seeds	Recommended Dietary Allowance
Calcium	48% 480mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	2000% 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	70% 5.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	848% 19.5mg	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	493% 3450mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	339% 5080mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	12.5% 462g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Van's, Gluten Free, Totally Original Waffles vs Sunflower Seeds:

• Van's, Gluten Free, Totally Original Waffles have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.8 times more Vitamin B1, 8.9 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B5, 20.1 times more Vitamin B6 and 28.4 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 1 kilogram for Van's, Gluten Free, Totally Original Waffles vs Sunflower Seeds:

• Van's, Gluten Free, Totally Original Waffles have 56.4 times more Sodium and 9.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 18.6 times more Copper, 9.4 times more Iron, 10.5 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 5.3 times more Potassium, 132.5 times more Selenium and 9.3 times more Zinc than Van's, Gluten Free, Totally Original Waffles.

Comparison of macro-nutrients per 1 kilogram:

• Van's, Gluten Free, Totally Original Waffles have 12.8 times more Omega 3 and 2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Energy, 6.3 times more Fat, 5.7 times more Saturated Fat, 14.5 times more Omega 6, 1.5 times more Sugars and 6.9 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.