Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	97% 2808kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	282% 367g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	137% 52g	92% 35g	38g per day for Men 19-50 years
Protein	139% 78g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	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	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	274% 13.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	106% 1.37mg	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	658% 2631μg	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	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	26% 259mg	283% 2835mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	307% 2.77mg	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	1213% 97mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	832% 3493mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	848% 19.5mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	150% 5103mg	3400mg per day for Men 19-50 years
Selenium	NA	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1.06% 39.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Dried Agar Seaweed:

• Toasted Sunflower Seed Kernels no Salt have 32.5 times more Vitamin B1, 1.3 times more Vitamin B2, 20.8 times more Vitamin B3, 2.3 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin C than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 2.4 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Dried Agar Seaweed:

• Toasted Sunflower Seed Kernels no Salt have 3 times more Copper and 22.3 times more Phosphorus than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 11 times more Calcium, 3.1 times more Iron, 6 times more Magnesium, 2 times more Manganese, 2.3 times more Potassium and 34 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried Agar Seaweed have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt have 2 times more Energy, 189.3 times more Fat, 97.6 times more Saturated Fat, 79 times more Omega 3, 9347.5 times more Omega 6, 1.5 times more Fiber and 2.8 times more Protein than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Agar Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.