Comparing Nutrients in 1 pound Dried Agar Seaweed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Agar Seaweed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48% 1388kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	80% 104g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	92% 35g	127% 48g	38g per day for Men 19-50 years
Protein	50.3% 28g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Oil 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	3.78% 0.045mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	274% 13.7mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.37mg	276% 3.6mg	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	658% 2631μg	265% 1061μg	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	0% 0mg	5.54% 5mg	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	151% 22.7mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 111μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	283% 2835mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	307% 2.77mg	909% 8.2mg	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	1213% 97mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	832% 3493mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	410% 9.43mg	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	33.7% 236mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	150% 5103mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	61% 33.6μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	31% 463mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.06% 39.4g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Agar Seaweed vs Oil Roasted Sunflower Seeds:

• Dried Agar Seaweed has 2.5 times more Vitamin B9 and 7.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 32 times more Vitamin B1, 1.3 times more Vitamin B2, 20.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin C and 7.3 times more Vitamin E than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Agar Seaweed vs Oil Roasted Sunflower Seeds:

• Dried Agar Seaweed has 7.2 times more Calcium, 5 times more Iron, 6.1 times more Magnesium, 2.1 times more Manganese, 2.3 times more Potassium and 34 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Copper, 21.9 times more Phosphorus and 10.6 times more Selenium than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Agar Seaweed has 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 171 times more Fat, 115.9 times more Saturated Fat, 81 times more Omega 3, 8552 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 1 lb.
• Both Dried Agar Seaweed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.