Comparing Nutrients in 5 ounces Root Wasabi VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Root Wasabi	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.33% 155kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	NA	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.7% 33.4g	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	NA	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	29% 11g	43% 16.3g	38g per day for Men 19-50 years
Protein	12% 6.8g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.75% 0.29mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	87.8% 1.14mg	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	6.38% 25.5μg	84.3% 337μg	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	66% 59.4mg	2.2% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Root Wasabi	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 181mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	289% 2.6mg	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	18.2% 1.46mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	130% 3mg	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	16% 113mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	23.7% 805mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Toasted Sunflower Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Root Wasabi vs Toasted Sunflower Seeds:

• 5 ounces of Root Wasabi have 29.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B2, 5.7 times more Vitamin B3, 34.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 13.2 times more Vitamin B9 than Raw Root Wasabi.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Root Wasabi as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Root Wasabi vs Toasted Sunflower Seeds:

• 5 ounces of Root Wasabi have 2.2 times more Calcium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 11.8 times more Copper, 6.6 times more Iron, 1.9 times more Magnesium, 5.4 times more Manganese, 14.5 times more Phosphorus and 3.3 times more Zinc than Raw Root Wasabi.
• Both Root Wasabi and Toasted Sunflower Seeds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 5.7 times more Energy, 90.2 times more Fat, 1.5 times more Fiber and 3.6 times more Protein than Raw Root Wasabi.
• Both Root Wasabi and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per five ounces.