Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Miso

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Miso	25%	26%	49%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Energy	29% 839kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	8.8% 8.5g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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	25% 32.4g	27.7% 36g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	20% 7.65g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Oil 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	37.8% 0.45mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Miso	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	1.65% 61g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3.3 times more Vitamin B1, 1.2 times more Vitamin B2, 4.6 times more Vitamin B3, 20.6 times more Vitamin B5, 4 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C and 3633 times more Vitamin E than Miso.
• While Miso contains more Vitamin B12 and 9.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Miso have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

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

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Calcium, 4.3 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 2.4 times more Manganese, 7.2 times more Phosphorus, 2.3 times more Potassium, 11.2 times more Selenium and 2 times more Zinc than Miso.
• While Miso contains 1242.7 times more Sodium and 27.9 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 3 times more Energy, 8.5 times more Fat, 6.9 times more Saturated Fat, 13.8 times more Omega 6, 2 times more Fiber and 1.6 times more Protein than Miso.
• While Miso contains 5 times more Omega 3, 2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Miso have similar amounts of Carbohydrate per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.