Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Miso

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Miso	25%	26%	49%

Macro Nutrients

	Roasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Energy	28.4% 825kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	8.8% 8.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	27.7% 36g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	12% 8.8g	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	11.7% 8.5g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	20% 7.65g	38g per day for Men 19-50 years
Protein	49% 27.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	21.7% 0.28mg	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	84% 336μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	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	247% 37mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Calcium	9.92% 99mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	66% 0.6mg	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	67.3% 5.4mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	53% 1.2mg	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	234% 1637mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	352% 5284mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	1.65% 61g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Miso:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.8 times more Vitamin B3, 20.9 times more Vitamin B5, 4 times more Vitamin B6, 12.5 times more Vitamin B9, more Vitamin C and 2610 times more Vitamin E than Miso.
• While Miso contains more Vitamin B12 and 10.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Miso have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Miso have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Miso:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Calcium, 4.4 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 7.3 times more Phosphorus, 4 times more Potassium, 11.3 times more Selenium and 2.1 times more Zinc than Miso.
• While Miso contains 1242.7 times more Sodium and 35.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Energy, 8.3 times more Fat, 5.1 times more Saturated Fat, 13.2 times more Omega 6, 2.1 times more Fiber and 1.5 times more Protein than Miso.
• While Miso contains 5.9 times more Omega 3 and 2.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Miso have similar amounts of Carbohydrate per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.