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

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	80.6% 2336kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	149% 47.6g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	68.2% 11.6g	875% 149g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 337g	84% 109g	130g per day for Men 19-50 years
Sugars	265% 192g	17% 12.4g	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	NA	g per day for Men 19-50 years
Fiber	0% 0g	132% 50.3g	38g per day for Men 19-50 years
Protein	0% 0g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.29mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	269% 1075μg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	922% 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	10.2% 0.82mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	3.75% 0.086mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B1, 3.3 times more Vitamin B2, 108.3 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 8.4 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.

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

• Glutino, Gluten Free Wafers, Lemon Flavored have 37 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Calcium, more Copper, 21.1 times more Iron, 43 times more Magnesium, 111.1 times more Manganese, 29.6 times more Phosphorus, 23.6 times more Potassium, more Selenium and 176.3 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 times more Saturated Fat, 1.4 times more Omega 3, 3.1 times more Carbohydrate and 15.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat, 12.8 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 lb.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.