Comparing Nutrients in 1 pound Waffles, gluten-free, frozen, ready-to-heat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41% 1193kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	84% 109g	130g per day for Men 19-50 years
Sugars	11% 7.85g	17% 12.4g	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	3.13% 2.27g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	132% 50.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	281% 3.65mg	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	9.07% 36.3μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	507% 12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	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	29% 4.35mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 181mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	922% 8.3mg	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	35.7% 2.86mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	416% 9.57mg	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	233% 1628mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	218% 24mg	11mg per day for Men 19-50 years
Water	5.3% 197g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 and 4.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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, 29.6 times more Vitamin B9, more Vitamin C and 27.2 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Waffles, gluten-free, frozen, ready-to-heat vs Roasted Sunflower Seeds:

• Waffles, gluten-free, frozen, ready-to-heat have 168.3 times more Sodium and 36.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 20.6 times more Copper, 6 times more Iron, 4.2 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus, 6.9 times more Potassium, 198.3 times more Selenium and 10.6 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 1 pound:

• Waffles, gluten-free, frozen, ready-to-heat have 11.2 times more Omega 3 and 1.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 5.6 times more Fat, 6.7 times more Saturated Fat, 20.6 times more Omega 6, 1.6 times more Sugars, 7.9 times more Fiber and 7.1 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.