Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Roasted Sunflower Seeds	Dried Spirulina	Recommended Dietary Allowance
Energy	40% 1155kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	14.6% 2.5g	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	8.5% 6.15g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	394% 4.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	560% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	55.6% 0.72mg	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	46.6% 187μg	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	22.3% 20mg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Spirulina	Recommended Dietary Allowance
Calcium	14% 139mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	1345% 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	707% 56.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	164% 3.77mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	79.6% 2705mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.25% 9.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Dried Spirulina:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B5, 2.2 times more Vitamin B6, 2.5 times more Vitamin B9 and 5.2 times more Vitamin E than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains more Vitamin A, 22.5 times more Vitamin B1, 14.9 times more Vitamin B2, 1.8 times more Vitamin B3, 7.2 times more Vitamin C and 9.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Dried Spirulina:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.8 times more Phosphorus, 11 times more Selenium and 2.6 times more Zinc than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 1.7 times more Calcium, 3.3 times more Copper, 7.5 times more Iron, 1.5 times more Magnesium, 1.6 times more Potassium and 349.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Spirulina Seaweed have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Energy, 6.5 times more Fat, 2 times more Saturated Fat, 26.1 times more Omega 6 and 3.1 times more Fiber than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 11.9 times more Omega 3 and 3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Spirulina Seaweed have similar amounts of Carbohydrate and Sugars per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.