Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	29% 839kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	13.3% 2.26g	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	47% 61g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	3.4% 2.45g	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	0.98% 0.71g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 1.1g	g per day for Men 19-50 years
Fiber	39.5% 15g	5.22% 2g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	7.3% 0.095mg	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	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	158% 3.8μg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	14% 0.13mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	48% 1.1mg	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	72.7% 509mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	47.7% 716mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	1.66% 61.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Waffles, gluten-free, frozen, ready-to-heat:

• Oil Roasted Sunflower Seed Kernels have 4 times more Vitamin B1, 7 times more Vitamin B2, 2.3 times more Vitamin B3, 14.5 times more Vitamin B5, 11.8 times more Vitamin B6, 29.3 times more Vitamin B9, more Vitamin C and 37.8 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12 and 3.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Waffles, gluten-free, frozen, ready-to-heat:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Calcium, 20.3 times more Copper, 6.8 times more Iron, 4.1 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus, 3.9 times more Potassium, 195.5 times more Selenium and 10.4 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 168.3 times more Sodium and 28.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Energy, 5.8 times more Fat, 9 times more Saturated Fat, 21.5 times more Omega 6, 1.8 times more Sugars, 7.6 times more Fiber and 7.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 9.5 times more Omega 3 and 1.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.