Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Wakame Seaweed

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Wakame Seaweed: 667g

Roasted Sunflower Seeds have 12.9 times more energy per 100g than Wakame Seaweed. It has very high energy density when compared to other foods. Raw Wakame Seaweed having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	47% 61g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	5.98% 4.33g	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	15% 5.72g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	66.7% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	93% 4.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	1.03% 0.013mg	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	30.5% 122μg	327% 1307μg	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	0.8% 0.72mg	22.2% 20mg	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	89.7% 13.5mg	44.4% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	29.4% 35.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Calcium	3.6% 36mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	210% 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	24.5% 1.96mg	182% 14.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	170% 713mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	406% 9.33mg	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	85% 595mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	8.5% 4.67μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	388% 5813mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	14.4% 533g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 31.1 times more Vitamin B6 and 2 times more Vitamin E than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains more Vitamin A, 7.3 times more Vitamin B1, 12.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5, 10.7 times more Vitamin B9, 27.7 times more Vitamin C and 25.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Potassium and 8.8 times more Selenium than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 27.7 times more Calcium, 2 times more Copper, 7.4 times more Iron, 10.7 times more Magnesium, 8.6 times more Manganese, 3759.3 times more Sodium and 862.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Wakame Seaweed have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 6 times more Fat, 3.1 times more Saturated Fat, 253.5 times more Omega 6 and 1.7 times more Fiber than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 4.9 times more Carbohydrate, 3.1 times more Sugars and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Wakame Seaweed have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Wakame Seaweed have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.