Comparing Nutrients in 300 calories Irishmoss Seaweed VS Roasted Sunflower Seeds

Weight per 300 calories

• Irishmoss Seaweed: 612g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Irishmoss Seaweed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	99% 17g	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	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	1.94% 1.4g	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	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	21% 7.96g	15% 5.72g	38g per day for Men 19-50 years
Protein	16.5% 9.24g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.1% 36.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.65% 0.092mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	44% 441mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	210% 882mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	98% 2.27mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	13.5% 498g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Raw Irishmoss Seaweed have more Vitamin A, 1.7 times more Vitamin B1, 22.5 times more Vitamin B2, 9.1 times more Vitamin B9, 25.5 times more Vitamin C and 22 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B5 and 2.5 times more Vitamin E than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Raw Irishmoss Seaweed as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Irishmoss Seaweed have 12.2 times more Calcium, 27.8 times more Iron, 13.3 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 265.3 times more Sodium, 4.4 times more Zinc and 805.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.5 times more Selenium than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Irishmoss Seaweed have 6.1 times more Carbohydrate, 2.7 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 26.2 times more Fat, 13.3 times more Saturated Fat and 1380 times more Omega 6 than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Irishmoss Seaweed as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.