Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	40% 1155kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	1.67% 1.2g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	10.5% 0.14mg	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	90% 361μg	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	6.6% 5.95mg	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	345% 51.8mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	14% 139mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	33% 0.3mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	32% 0.73mg	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	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.36% 161g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more Vitamin B1, 11.9 times more Vitamin B3, 40 times more Vitamin B5, 11.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 30 times more Vitamin E than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 1.9 times more Vitamin B2, 2.1 times more Vitamin C and 1.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 12.3 times more Copper, 5.7 times more Manganese, 7.4 times more Phosphorus, 13.5 times more Potassium, 113.3 times more Selenium and 2.7 times more Zinc than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 2.3 times more Iron, 22.3 times more Sodium and 67.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Irishmoss Seaweed have similar amounts of Calcium and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.9 times more Energy, 311.3 times more Fat, 158.2 times more Saturated Fat, 69 times more Omega 3, 16391 times more Omega 6, 2 times more Carbohydrate, 4.5 times more Sugars, 8.5 times more Fiber and 12.8 times more Protein than Raw Irishmoss Seaweed.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Irishmoss Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.