Comparing Nutrients in 5 ounces Sunflower Seeds VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Sunflower Seeds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	28.5% 828kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	8.4% 6.1g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	16% 6.1g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	62.3% 0.81mg	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	80.4% 322μg	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	101% 2.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	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	332% 50mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	11% 111mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	30.4% 0.27mg	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	93% 7.44mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	105% 2.43mg	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	134% 936mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	78.6% 43.2μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	52.6% 790mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	1.47% 54.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Dried Sunflower Seed Kernels have 3.4 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 2.4 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and 85.8 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 51.7 times more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Dried Sunflower Seed Kernels have 9.3 times more Copper, 5 times more Magnesium, 2.3 times more Phosphorus, 3.9 times more Potassium, 1.7 times more Selenium and 4.3 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.8 times more Calcium, 61.9 times more Sodium and 8.1 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2.3 times more Energy, 14.4 times more Fat, 6.2 times more Saturated Fat, 17.8 times more Omega 6, 2 times more Fiber and 2.9 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2.2 times more Omega 3, 2.5 times more Carbohydrate and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.