Comparing Nutrients in 500 calories Sunflower Seeds VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 1613g

Sunflower Seeds have 18.8 times more energy per 100g than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated. It has very high energy density when compared to other foods. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Sunflower Seeds	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.83% 2.74g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	69.7% 91g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	NA	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	191% 72.6g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	88% 790μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	236% 3.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	46.4% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	37.2% 0.48mg	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	48.6% 194μg	93% 371μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	181% 4.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	62.7% 56.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	40.3% 242IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	108% 0.97mg	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	56% 4.5mg	1627% 130mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	323% 1355mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	498% 11.5mg	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	80.7% 565mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	170% 5774mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	566% 8484mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	39% 1444g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B1, 2.4 times more Vitamin B6 and 2.8 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 307.7 times more Vitamin A, 10.1 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12, 47.1 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Dried Sunflower Seed Kernels have 1.6 times more Copper than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 8.7 times more Calcium, 29 times more Iron, 4.9 times more Magnesium, 6.9 times more Manganese, 10.5 times more Potassium, 1101 times more Sodium and 356.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 16.1 times more Fat and 4.7 times more Saturated Fat than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 5.3 times more Carbohydrate, 9.9 times more Fiber and 1.7 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have insufficient amounts of Glucose and Sucrose in 500 kcal.