Comparing Nutrients in 1 pound Sunflower Seeds VS Natto

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Natto	34%	44%	22%

Macro Nutrients

	Sunflower Seeds	Natto	Recommended Dietary Allowance
Energy	91% 2649kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	208% 3.33g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	30.6% 22g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	168% 94g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Natto	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	45.4% 0.59mg	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	257% 1030μg	9.07% 36.3μg	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	7.06% 6.35mg	65.5% 59mg	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	1064% 160mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	87.3% 105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Natto	Recommended Dietary Allowance
Calcium	35.4% 354mg	98% 984mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	336% 3.03mg	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	298% 24mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	301% 6.93mg	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	428% 2994mg	113% 789mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	97% 3307mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	72.6% 40μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	6.75% 250g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 9.3 times more Vitamin B1, 1.9 times more Vitamin B2, more Vitamin B3, 5.3 times more Vitamin B5, 10.3 times more Vitamin B6, 28.4 times more Vitamin B9 and 3517 times more Vitamin E than Natto.
• While Natto contains 9.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Natto:

• Dried Sunflower Seed Kernels have 2.7 times more Copper, 2.8 times more Magnesium, 1.3 times more Manganese, 3.8 times more Phosphorus, 6 times more Selenium and 1.7 times more Zinc than Natto.
• While Natto contains 2.8 times more Calcium, 1.6 times more Iron and 11.6 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Natto have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.8 times more Energy, 4.7 times more Fat, 2.8 times more Saturated Fat, 4.2 times more Omega 6, 1.6 times more Carbohydrate and 1.6 times more Fiber than Natto.
• While Natto contains 12.2 times more Omega 3 and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Natto have similar amounts of Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.