Comparing Nutrients in 1 pound Sunflower Seeds VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Sunflower Seeds	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	91% 2649kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.11% 0.018g	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	282% 367g	130g per day for Men 19-50 years
Sugars	16.4% 12g	18.6% 13.5g	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	92% 35g	38g per day for Men 19-50 years
Protein	168% 94g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Agar Seaweed	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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	274% 13.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	106% 1.37mg	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	658% 2631μg	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	0% 0mg	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	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	92% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	35.4% 354mg	283% 2835mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	307% 2.77mg	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	1213% 97mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	832% 3493mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	848% 19.5mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	150% 5103mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.06% 39.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 148 times more Vitamin B1, 1.6 times more Vitamin B2, 41.3 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin C and 7 times more Vitamin E than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 2.7 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 3 times more Copper, 12.7 times more Phosphorus and 7.2 times more Selenium than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 8 times more Calcium, 4.1 times more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 1.7 times more Potassium and 11.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Agar Seaweed have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 171.5 times more Fat, 73 times more Saturated Fat, 60 times more Omega 3, 5762.5 times more Omega 6 and 3.3 times more Protein than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Agar Seaweed have similar amounts of Sugars and Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dried Agar Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.