Comparing Nutrients in 5 ounces Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.5% 44kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.13% 7.97g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	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	16.8% 6.38g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	87.7% 1.14mg	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	8.15% 32.6μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.5% 4.96mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.54% 21.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.33% 0.95mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.1% 51mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	288% 2.6mg	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	143% 11.4mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	130% 3mg	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	6.48% 45.4mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	49.7% 746mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.43% 127g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Roasted Sunflower Seeds:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has more Vitamin A, more Vitamin B12, 2.5 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 15.3 times more Vitamin B3, 26.8 times more Vitamin B6, 10.3 times more Vitamin B9 and 39 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparing minerals per 5 ounces for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Roasted Sunflower Seeds:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 2.1 times more Iron, 175.3 times more Sodium and 74.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 30.5 times more Copper, 1.5 times more Magnesium, 3 times more Manganese, 36.1 times more Phosphorus, 2.4 times more Potassium and 17.1 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 18.8 times more Energy, 292.9 times more Fat, 104.4 times more Saturated Fat, 4.3 times more Carbohydrate, 2.5 times more Fiber and 10.4 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.