Comparing Nutrients in 7 ounces Dried Agar Seaweed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Agar Seaweed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21% 607kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	35% 45.4g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	40.2% 15.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	22% 12.3g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Oil Roasted 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	1.65% 0.02mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	121% 1.57mg	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	288% 1151μg	116% 464μg	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	0% 0mg	2.43% 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	66% 9.92mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.4% 48.4μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	124% 1240mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	398% 3.58mg	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	531% 42.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	364% 1528mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	371% 8.53mg	179% 4.13mg	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	14.7% 103mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	65.7% 2233mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Agar Seaweed VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Agar Seaweed versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Agar Seaweed vs Oil Roasted Sunflower Seeds:

• 7 ounces of Dried Agar Seaweed have 2.5 times more Vitamin B9 and 7.9 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 32 times more Vitamin B1, 1.3 times more Vitamin B2, 20.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 7.3 times more Vitamin E than Dried Agar Seaweed.
• 7 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Dried Agar Seaweed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Agar Seaweed vs Oil Roasted Sunflower Seeds:

• 7 ounces of Dried Agar Seaweed have 7.2 times more Calcium, 5 times more Iron, 6.1 times more Magnesium, 2.1 times more Manganese, 2.3 times more Potassium and 34 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 3 times more Copper, 21.9 times more Phosphorus and 10.6 times more Selenium than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Oil Roasted Sunflower Seeds contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Agar Seaweed have 3.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 171 times more Fat, 115.9 times more Saturated Fat, 81 times more Omega 3, 8552 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Dried Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6