Comparing Nutrients in 7 ounces Wakame Seaweed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Wakame Seaweed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	35% 45.4g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	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	2.6% 0.99g	55.4% 21g	38g per day for Men 19-50 years
Protein	10.7% 6g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	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	97% 389μg	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	6.6% 5.95mg	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	13.2% 2mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.8% 298mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	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	54% 4.33mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	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	22.7% 159mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Raw Wakame Seaweed has more Vitamin A, 2.7 times more Vitamin C and 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.3 times more Vitamin B1, 2.6 times more Vitamin B3, 10 times more Vitamin B5, 396 times more Vitamin B6 and 36.3 times more Vitamin E than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Raw Wakame Seaweed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Wakame Seaweed has 1.7 times more Calcium, 290.7 times more Sodium and 51.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Copper, 2 times more Iron, 1.5 times more Manganese, 14.2 times more Phosphorus, 9.7 times more Potassium, 111.7 times more Selenium and 13.7 times more Zinc than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels contain 13.2 times more Energy, 80.2 times more Fat, 54.4 times more Saturated Fat, 40.5 times more Omega 3, 3420.8 times more Omega 6, 2.5 times more Carbohydrate, 4.8 times more Sugars, 21.2 times more Fiber and 6.6 times more Protein than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.