Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Miso

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Miso	25%	26%	49%

Macro Nutrients

	Toasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Energy	97% 2808kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	66% 11.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	88.5% 115g	130g per day for Men 19-50 years
Sugars	NA	38.8% 28g	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	37.5% 27.2g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	139% 78g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	69.4% 0.9mg	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	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Calcium	26% 259mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	212% 1.9mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	169% 3.9mg	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	103% 721mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	NA	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1127% 16910mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	5.27% 195g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Miso per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 3.3 times more Vitamin B1, 1.2 times more Vitamin B2, 4.6 times more Vitamin B3, 20.9 times more Vitamin B5, 4 times more Vitamin B6 and 12.5 times more Vitamin B9 than Miso.
• While 1 lb of Miso contains more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 4.4 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 7.3 times more Phosphorus, 2.3 times more Potassium and 2.1 times more Zinc than Miso.
• While 1 lb of Miso contains 1242.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Miso contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 3.1 times more Energy, 9.5 times more Fat, 5.8 times more Saturated Fat, 15.1 times more Omega 6, 2.1 times more Fiber and 1.3 times more Protein than Miso.
• While 1 lb of Miso contains 5.1 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Miso offer comparable quantities of Carbohydrate per one pound.