Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Roasted Sunflower Seeds	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	91% 2640kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	38.4% 37.3g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	42.5% 7.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	141% 184g	130g per day for Men 19-50 years
Sugars	17% 12.4g	11% 7.85g	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	3.13% 2.27g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	132% 50.3g	NA	38g per day for Men 19-50 years
Protein	157% 87.7g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	23.4% 0.3mg	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	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	31.8% 318mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	49% 0.44mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	175% 4mg	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	224% 1565mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	154% 2304mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	5.67% 210g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Van's, Gluten Free, Totally Original Waffles per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Van's, Gluten Free, Totally Original Waffles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Van's, Gluten Free, Totally Original Waffles:

• 1 pound of Roasted Sunflower Seeds has 1.3 times more Vitamin B1, 6.2 times more Vitamin B2, 3.9 times more Vitamin B3, 14.7 times more Vitamin B5, 12 times more Vitamin B6 and 29.6 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• While 1 lb of Van's, Gluten Free, Totally Original Waffles contains 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Van's, Gluten Free, Totally Original Waffles:

• 1 pound of Roasted Sunflower Seeds has 1.5 times more Calcium, 18.9 times more Copper, 6.8 times more Iron, 4.2 times more Magnesium, 2.4 times more Manganese, 3.3 times more Phosphorus, 7 times more Potassium, 198.3 times more Selenium and 9.8 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• While 1 lb of Van's, Gluten Free, Totally Original Waffles contains 169.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 2.3 times more Energy, 6.1 times more Fat, 6.7 times more Saturated Fat, 20.6 times more Omega 6, 1.6 times more Sugars and 6.5 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• While 1 lb of Van's, Gluten Free, Totally Original Waffles contains 11.2 times more Omega 3 and 1.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.