Comparing Nutrients in 7 ounces Jew's Ear VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Jew's Ear	7%	1%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Jew's Ear	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	NA	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	31.4% 41g	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	NA	60% 23g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Jew's Ear	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	123% 1.6mg	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	9.43% 37.7μg	118% 472μg	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	1.32% 1.2mg	3.1% 2.78mg	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

	Jew's Ear	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	404% 3.64mg	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	14% 1.1mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	182% 4.2mg	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	3.97% 27.8mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	2.5% 85.3mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Jew's Ear vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 4 times more Vitamin B1, 1.4 times more Vitamin B2, 60 times more Vitamin B3, 3.5 times more Vitamin B5, 9.1 times more Vitamin B6, 12.5 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Jew's Ear.
• Both Raw Jew's Ear as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Jew's Ear vs Toasted Sunflower Seeds:

• Raw Jew's Ear has 92.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.6 times more Calcium, 4.1 times more Copper, 12.2 times more Iron, 5.2 times more Magnesium, 20.9 times more Manganese, 82.7 times more Phosphorus, 11.4 times more Potassium and 8 times more Zinc than Raw Jew's Ear.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 24.8 times more Energy, 1420 times more Fat, 3.1 times more Carbohydrate and 35.9 times more Protein than Raw Jew's Ear.
• Both Raw Jew's Ear as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.