Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	30.3% 877kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	0.033% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	5.8% 4.2g	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	43% 16.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	33% 0.43mg	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	84.3% 337μg	206% 822μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	NA	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 34.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	96% 0.86mg	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	121% 9.65mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	265% 6.1mg	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	234% 1641mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	47% 1595mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	74.7% 8.22mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Agar Seaweed per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Dried Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Dried Agar Seaweed:

• 5 ounces of Toasted Sunflower Seeds have 32.5 times more Vitamin B1, 1.3 times more Vitamin B2, 20.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 2.4 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Dried Agar Seaweed:

• 5 ounces of Toasted Sunflower Seeds have 3 times more Copper and 22.3 times more Phosphorus than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 11 times more Calcium, 3.1 times more Iron, 6 times more Magnesium, 2 times more Manganese, 2.3 times more Potassium and 34 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Agar Seaweed contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 2 times more Energy, 189.3 times more Fat, 97.6 times more Saturated Fat, 79 times more Omega 3, 9347.5 times more Omega 6, 1.5 times more Fiber and 2.8 times more Protein than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Dried Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6