Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Kimchi

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Kimchi	24%	24%	52%

Macro Nutrients

	Toasted Sunflower Seeds	Kimchi	Recommended Dietary Allowance
Energy	97% 2808kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	8.37% 11g	130g per day for Men 19-50 years
Sugars	NA	6.63% 4.8g	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	137% 52g	19% 7.26g	38g per day for Men 19-50 years
Protein	139% 78g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Kimchi	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	74.3% 0.97mg	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	270% 1080μg	59% 236μg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Kimchi	Recommended Dietary Allowance
Calcium	26% 259mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	12% 0.11mg	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	386% 31mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	NA	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	750% 5253mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	151% 2259mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Kimchi per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Kimchi to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Toasted Sunflower Seeds has 32.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 3.8 times more Vitamin B6 and 4.6 times more Vitamin B9 than Kimchi.
• 1 pound of Kimchi have insufficient amounts of Vitamin B1
• Both Toasted Sunflower Seed Kernels no Salt as well as Cabbage Kimchi have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Kimchi:

• 1 pound of Toasted Sunflower Seeds has 1.7 times more Calcium, 76.4 times more Copper, 2.7 times more Iron, 9.2 times more Magnesium, 48.3 times more Phosphorus, 3.3 times more Potassium and 24.1 times more Zinc than Kimchi.
• While 1 lb of Cabbage Kimchi contains 166 times more Sodium and 94.3 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 41.3 times more Energy, 113.6 times more Fat, 88.9 times more Saturated Fat, 359.5 times more Omega 6, 8.6 times more Carbohydrate, 7.2 times more Fiber and 15.6 times more Protein than Kimchi.
• While 1 lb of Cabbage Kimchi contains 1.7 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Kimchi provide inadequate amounts of Energy, Omega 6, Carbohydrate and Protein