Comparing Nutrients in 1 kilogram Waffles, gluten-free, frozen, ready-to-heat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	91% 2630kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	163% 52g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	331% 431g	185% 241g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	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	NA	g per day for Men 19-50 years
Fiber	37% 14g	292% 111g	38g per day for Men 19-50 years
Protein	48.6% 27g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	20% 80μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1117% 27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	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	64% 9.6mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	40% 400mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	78.8% 6.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	340% 7.8mg	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	513% 3590mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	481% 53mg	11mg per day for Men 19-50 years
Water	11.7% 434g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat vs Roasted Sunflower Seeds:

• Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 and 4.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 6.2 times more Vitamin B2, 3.9 times more Vitamin B3, 14.7 times more Vitamin B5, 12 times more Vitamin B6, 29.6 times more Vitamin B9, more Vitamin C and 27.2 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Waffles, gluten-free, frozen, ready-to-heat vs Roasted Sunflower Seeds:

• Waffles, gluten-free, frozen, ready-to-heat have 168.3 times more Sodium and 36.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 20.6 times more Copper, 6 times more Iron, 4.2 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus, 6.9 times more Potassium, 198.3 times more Selenium and 10.6 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 1 kilogram:

• Waffles, gluten-free, frozen, ready-to-heat have 11.2 times more Omega 3 and 1.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 5.6 times more Fat, 6.7 times more Saturated Fat, 20.6 times more Omega 6, 1.6 times more Sugars, 7.9 times more Fiber and 7.1 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.