Comparing Nutrients in 1 pound Eppaw VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Eppaw	11%	10%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Eppaw	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.5% 680kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	NA	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	137% 52g	38g per day for Men 19-50 years
Protein	37.3% 21g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Eppaw	Toasted 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	41.6% 0.5mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	281% 3.65mg	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	27.2% 109μg	270% 1080μg	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	65.5% 59mg	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eppaw	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50% 499mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	924% 8.3mg	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	65.2% 5.2mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	417% 9.6mg	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	107% 748mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	219% 24mg	11mg per day for Men 19-50 years
Water	7.36% 272g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Eppaw VS Toasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Eppaw vs Toasted Sunflower Seeds:

• 1 pound of Eppaw has 9.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3 times more Vitamin B1, 2.4 times more Vitamin B2, 14 times more Vitamin B3, 6 times more Vitamin B5, 4.6 times more Vitamin B6 and 9.9 times more Vitamin B9 than Raw Eppaw.
• 1 pound of Eppaw have insufficient amounts of Vitamin B3
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Eppaw as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Eppaw vs Toasted Sunflower Seeds:

• 1 pound of Eppaw has 1.9 times more Calcium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 7.8 times more Copper, 5.9 times more Iron, 4 times more Magnesium, 1.9 times more Manganese, 7 times more Phosphorus, 1.4 times more Potassium and 4.6 times more Zinc than Raw Eppaw.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Eppaw has 1.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.1 times more Energy, 31.6 times more Fat and 3.7 times more Protein than Raw Eppaw.