Comparing Nutrients in 7 ounces Sunflower Seeds VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	40% 1159kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	18.6% 3.16g	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	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	4.74% 3.43g	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	1.37% 0.99g	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	% 0.85g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 1.57g	g per day for Men 19-50 years
Fiber	45% 17g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	22.4% 3.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	10.2% 0.13mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	222% 5.3μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	19.6% 0.18mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	67.4% 1.55mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	2.33% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Waffles, gluten-free, frozen, ready-to-heat:

• Dried Sunflower Seed Kernels have 18.5 times more Vitamin B1, 8.9 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B5, 20.1 times more Vitamin B6, 28.4 times more Vitamin B9, more Vitamin C and 36.6 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Waffles, gluten-free, frozen, ready-to-heat:

• Dried Sunflower Seed Kernels have 2 times more Calcium, 20.2 times more Copper, 8.3 times more Iron, 10.5 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus, 5.2 times more Potassium, 132.5 times more Selenium and 10 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 56.1 times more Sodium and 9.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2.2 times more Energy, 5.8 times more Fat, 5.7 times more Saturated Fat, 14.5 times more Omega 6, 1.5 times more Sugars, 6.1 times more Fiber and 7.6 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 12.8 times more Omega 3 and 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.