Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	91% 2640kcal	40% 1166kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	172% 223g	130g per day for Men 19-50 years
Sugars	17% 12.4g	27% 19.5g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	157% 87.7g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	78% 703μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	162% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	199% 2.6mg	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	64.6% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	323% 7.76μg	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	789% 118mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	31.8% 318mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	97% 0.88mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	337% 7.76mg	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	185% 1297mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	252% 138μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B3, 19 times more Vitamin B5, 1.4 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 63.7 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 4 times more Vitamin B1, 2 times more Vitamin B2 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Vitamin K per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.5 times more Copper, 2 times more Magnesium, 1.2 times more Manganese, 4 times more Phosphorus, 5.2 times more Potassium, 2.6 times more Selenium and 4.5 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2 times more Calcium, 1.7 times more Iron, 185.7 times more Sodium and 32 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 2.3 times more Energy, 13.9 times more Fat, 7.3 times more Saturated Fat, 25.3 times more Omega 6, 2.6 times more Fiber and 2.7 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.9 times more Omega 3, 2 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.