Comparing Nutrients in 7 ounces Miso VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Miso	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.5% 393kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.03g	37% 12g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	31.4% 41g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	16.4% 12g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	60% 23g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Miso	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	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	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	61.8% 4.94mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	45% 316mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	NA	55μg per day for Men 19-50 years
Sodium	493% 7398mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Miso versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Miso vs Toasted Sunflower Seeds:

• 7 ounces of Miso have more Vitamin B12 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B1, 4.6 times more Vitamin B3, 20.9 times more Vitamin B5, 4 times more Vitamin B6 and 12.5 times more Vitamin B9 than Miso.
• Both Miso and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Miso as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Miso vs Toasted Sunflower Seeds:

• 7 ounces of Miso have 1242.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 7.3 times more Phosphorus, 2.3 times more Potassium and 2.1 times more Zinc than Miso.
• Both Miso and Toasted Sunflower Seeds contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Miso have 5.1 times more Omega 3 and 1.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Energy, 9.5 times more Fat, 5.8 times more Saturated Fat, 15.1 times more Omega 6, 2.1 times more Fiber and 1.3 times more Protein than Miso.