Comparing Nutrients in 5 ounces Dried Agar Seaweed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Agar Seaweed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 434kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.033% 0.006g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	25% 32.4g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	28.7% 11g	39.5% 15g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Oil 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	1.2% 0.014mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.2% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	86.4% 1.12mg	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	206% 822μg	83% 332μg	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% 0mg	1.73% 1.56mg	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	47.2% 7.1mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.6μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	88.6% 886mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	284% 2.56mg	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	379% 30.3mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	128% 2.95mg	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	10.5% 73.7mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	47% 1595mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	9.64% 145mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	74.7% 8.22mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Agar Seaweed vs Oil Roasted Sunflower Seeds:

• Dried Agar Seaweed has 2.5 times more Vitamin B9 and 7.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 32 times more Vitamin B1, 1.3 times more Vitamin B2, 20.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin C and 7.3 times more Vitamin E than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Agar Seaweed vs Oil Roasted Sunflower Seeds:

• Dried Agar Seaweed has 7.2 times more Calcium, 5 times more Iron, 6.1 times more Magnesium, 2.1 times more Manganese, 2.3 times more Potassium and 34 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Copper, 21.9 times more Phosphorus and 10.6 times more Selenium than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Agar Seaweed has 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 171 times more Fat, 115.9 times more Saturated Fat, 81 times more Omega 3, 8552 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 5 oz.
• Both Dried Agar Seaweed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.