Comparing Nutrients in 1 pound Miso VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Miso	Sunflower Seeds	Recommended Dietary Allowance
Energy	31% 898kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	66% 11.2g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	69.8% 91g	130g per day for Men 19-50 years
Sugars	38.8% 28g	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	37.5% 27.2g	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	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	103% 39g	38g per day for Men 19-50 years
Protein	104% 58g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Miso	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	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	21.5% 86μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.3% 0.045mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 259mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	141% 11.3mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	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	103% 721mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	1127% 16910mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	106% 11.6mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	5.27% 195g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Miso has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.1 times more Vitamin B1, 1.5 times more Vitamin B2, 9.2 times more Vitamin B3, 3.4 times more Vitamin B5, 6.8 times more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin C and 3517 times more Vitamin E than Miso.
• Both Miso as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Miso vs Sunflower Seeds:

• Miso has 414.2 times more Sodium and 9.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 4.3 times more Copper, 2.1 times more Iron, 6.8 times more Magnesium, 2.3 times more Manganese, 4.2 times more Phosphorus, 3.1 times more Potassium, 7.6 times more Selenium and 2 times more Zinc than Miso.

Comparison of macro-nutrients per 1 pound:

• Miso has 6.8 times more Omega 3, 1.3 times more Carbohydrate and 2.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Energy, 8.6 times more Fat, 4.3 times more Saturated Fat, 9.3 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Miso.
• Both Miso as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.