Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Energy	40% 1155kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.12% 0.02g	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	14% 18g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	1.78% 1.3g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	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	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	0.31% 0.004mg	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	97% 389μg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Wakame Seaweed	Recommended Dietary Allowance
Calcium	14% 139mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	62.6% 0.56mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	121% 2.78mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	2.9% 99mg	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	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.3% 159g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B1, 4.4 times more Vitamin B3, 10.1 times more Vitamin B5, 402 times more Vitamin B6, 1.2 times more Vitamin B9 and 26.1 times more Vitamin E than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains more Vitamin A, 2.1 times more Vitamin C and 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Wakame Seaweed have similar amounts of Vitamin B2 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese, 14.4 times more Phosphorus, 17 times more Potassium, 113.3 times more Selenium and 13.9 times more Zinc than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 2.1 times more Calcium, 290.7 times more Sodium and 66.7 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 12.9 times more Energy, 77.8 times more Fat, 40.1 times more Saturated Fat, 34.5 times more Omega 3, 3278.2 times more Omega 6, 2.6 times more Carbohydrate, 4.2 times more Sugars, 22.2 times more Fiber and 6.4 times more Protein than Raw Wakame Seaweed.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Wakame Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.