Comparing Nutrients in 1 pound Agar Seaweed VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Agar Seaweed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.07% 118kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.6g	72% 93g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	5.97% 2.27g	137% 52g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	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	1.9% 0.023mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	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	96% 386μg	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	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	26.3% 3.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.5% 245mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	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	105% 8.44mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	72.4% 304mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	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	3.24% 22.7mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 414g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Agar Seaweed VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Agar Seaweed 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 Agar Seaweed vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 65 times more Vitamin B1, 13 times more Vitamin B2, 76.3 times more Vitamin B3, 23.4 times more Vitamin B5, 25.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Agar Seaweed.
• 1 pound of Agar Seaweed have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Agar Seaweed as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Agar Seaweed vs Toasted Sunflower Seeds:

• 1 pound of Agar Seaweed has 91.3 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 30.1 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium, 5.7 times more Manganese, 231.6 times more Phosphorus, 2.2 times more Potassium and 9.1 times more Zinc than Raw Agar Seaweed.
• Both Agar Seaweed and Toasted Sunflower Seeds contain similar levels of Calcium per one pound.
• 1 pound of Agar Seaweed lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 23.8 times more Energy, 1893.3 times more Fat, 992.2 times more Saturated Fat, more Omega 3, more Omega 6, 3.1 times more Carbohydrate, 23 times more Fiber and 31.9 times more Protein than Raw Agar Seaweed.
• 1 pound of Agar Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein