Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	40% 1155kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	8.58% 11g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	4.58% 0.06mg	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	118% 470μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.3% 0.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.96% 29.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	8.86% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	14% 139mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	13.2% 0.12mg	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	94% 7.54mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	61.3% 1.4mg	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	327% 2292mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	69.6% 1044mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 15.3 times more Vitamin B3, 26.8 times more Vitamin B6, 10.3 times more Vitamin B9 and 39 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains more Vitamin A, more Vitamin B12, 2.5 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Calcium, 30.5 times more Copper, 1.5 times more Magnesium, 3 times more Manganese, 36.1 times more Phosphorus, 2.4 times more Potassium and 17.1 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 2.1 times more Iron, 175.3 times more Sodium and 74.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 18.8 times more Energy, 292.9 times more Fat, 104.4 times more Saturated Fat, 4.3 times more Carbohydrate, 2.5 times more Fiber and 10.4 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have insufficient amounts of Glucose and Sucrose in 7 oz.