Comparing Nutrients in 7 ounces Sunflower Seeds VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Sunflower Seeds	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	40% 1159kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	123% 161g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	8.13% 5.9g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	46.3% 0.6mg	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	113% 450μg	288% 1151μg	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	3.1% 2.78mg	0% 0mg	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	465% 69.8mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40.4% 48.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	15.5% 155mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	135% 1.2mg	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	130% 10.4mg	531% 42.5mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	364% 1528mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	371% 8.53mg	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	187% 1310mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	65.7% 2233mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.47% 17.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 148 times more Vitamin B1, 1.6 times more Vitamin B2, 41.3 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin C and 7 times more Vitamin E than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 2.7 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Sunflower Seed Kernels have 3 times more Copper, 12.7 times more Phosphorus and 7.2 times more Selenium than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 8 times more Calcium, 4.1 times more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 1.7 times more Potassium and 11.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Agar Seaweed have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 171.5 times more Fat, 73 times more Saturated Fat, 60 times more Omega 3, 5762.5 times more Omega 6 and 3.3 times more Protein than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Agar Seaweed have similar amounts of Sugars and Fiber per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Agar Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.