Comparing Nutrients in 300 calories Irishmoss Seaweed VS Sunflower Seeds

Weight per 300 calories

• Irishmoss Seaweed: 612g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 11.9 times more energy per unit of mass than Raw Irishmoss Seaweed, which is very high in comparison to other foods. Irishmoss Seaweed having low energy density.

Which food has more nutrients per 300 calories - Irishmoss Seaweed or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Irishmoss Seaweed	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	21% 7.96g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	16.5% 9.24g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.1% 36.7μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.65% 0.092mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	53% 0.69mg	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	279% 1114μg	29% 117μg	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	20.4% 18.4mg	0.8% 0.72mg	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	35.5% 5.33mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	44% 441mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	103% 0.92mg	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	681% 54.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	210% 882mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	98% 2.27mg	43.6% 1mg	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	137% 961mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	13.5% 498g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Irishmoss Seaweed vs Sunflower Seeds:

• Raw Irishmoss Seaweed have 23.8 times more Vitamin A, 15.6 times more Vitamin B2, 1.9 times more Vitamin B5, 9.6 times more Vitamin B9, 25.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 3.4 times more Vitamin E than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Irishmoss Seaweed as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Irishmoss Seaweed vs Sunflower Seeds:

• Raw Irishmoss Seaweed have 11 times more Calcium, 20.2 times more Iron, 5.3 times more Magnesium, 2.3 times more Manganese, 2.8 times more Phosphorus, 88.7 times more Sodium, 4.6 times more Zinc and 205 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Selenium than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Dried Sunflower Seed Kernels have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Irishmoss Seaweed have 7.3 times more Carbohydrate, 2.8 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 27 times more Fat, 11.3 times more Saturated Fat and 967 times more Omega 6 than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Irishmoss Seaweed as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.