Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Energy	91% 2640kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	32% 41.5g	130g per day for Men 19-50 years
Sugars	17% 12.4g	4.07% 2.95g	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	132% 50.3g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	157% 87.7g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	0.7% 0.009mg	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	269% 1075μg	222% 889μg	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	15% 13.6mg	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	789% 118mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Calcium	31.8% 318mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	143% 1.3mg	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	215% 17.2mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	116% 485mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	276% 6.35mg	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	748% 5239mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	264% 3955mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Wakame Seaweed:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B1, 4.4 times more Vitamin B3, 10.1 times more Vitamin B5, 402 times more Vitamin B6, 1.2 times more Vitamin B9 and 26.1 times more Vitamin E than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains more Vitamin A, 2.1 times more Vitamin C and 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Wakame Seaweed have similar amounts of Vitamin B2 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Wakame Seaweed:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese, 14.4 times more Phosphorus, 17 times more Potassium, 113.3 times more Selenium and 13.9 times more Zinc than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 2.1 times more Calcium, 290.7 times more Sodium and 66.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 12.9 times more Energy, 77.8 times more Fat, 40.1 times more Saturated Fat, 34.5 times more Omega 3, 3278.2 times more Omega 6, 2.6 times more Carbohydrate, 4.2 times more Sugars, 22.2 times more Fiber and 6.4 times more Protein than Raw Wakame Seaweed.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Wakame Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.