Comparing Nutrients in 1 pound Glutino, Gluten Free Wafers, Lemon Flavored VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Sunflower Seeds	Recommended Dietary Allowance
Energy	80.6% 2336kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	149% 47.6g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	68.2% 11.6g	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 337g	69.8% 91g	130g per day for Men 19-50 years
Sugars	265% 192g	16.4% 12g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 192g	% 11.3g	g per day for Men 19-50 years
Fiber	0% 0g	103% 39g	38g per day for Men 19-50 years
Protein	0% 0g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.29mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	469% 6.1mg	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	0% 0μg	257% 1030μg	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	7.06% 6.35mg	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	94% 14mg	1064% 160mg	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

	Glutino, Gluten Free Wafers, Lemon Flavored	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	907% 8.16mg	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	10.2% 0.82mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	3.75% 0.086mg	385% 8.85mg	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	25.3% 177mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Glutino, Gluten Free Wafers, Lemon Flavored vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 32.9 times more Vitamin B1, 4.8 times more Vitamin B2, 128.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 11.3 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 1 pound for Glutino, Gluten Free Wafers, Lemon Flavored vs Sunflower Seeds:

• Glutino, Gluten Free Wafers, Lemon Flavored have 12.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, more Copper, 29.2 times more Iron, 108.3 times more Magnesium, 102.6 times more Manganese, 16.9 times more Phosphorus, 17.9 times more Potassium, more Selenium and 166.7 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 1 pound:

• Glutino, Gluten Free Wafers, Lemon Flavored have 2.4 times more Saturated Fat, 1.6 times more Omega 3, 3.7 times more Carbohydrate and 16.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 9 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 lb.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.