Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Tamari

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tamari	64%	1%	35%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tamari	Recommended Dietary Allowance
Energy	40.5% 1175kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	8.5% 11g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	4.65% 3.37g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	71% 40g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tamari	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	49% 7.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	30.5% 0.4mg	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	116% 464μg	8.93% 35.7μg	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	2.43% 2.2mg	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	481% 72mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tamari	Recommended Dietary Allowance
Calcium	17.3% 173mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	29.8% 0.27mg	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	106% 8.5mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	43% 0.99mg	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	323% 2260mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	739% 11085mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Tamari per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Tamari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Tamari:

• 7 ounces of Oil Roasted Sunflower Seeds have 5.4 times more Vitamin B1, 1.8 times more Vitamin B2, 18.5 times more Vitamin B5, 4 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin E and more Vitamin K than Tamari.
• Both Oil Roasted Sunflower Seeds and Tamari provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Tamari have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Soy sauce made from soy (tamari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Tamari:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.4 times more Calcium, 13.4 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 4.2 times more Manganese, 8.8 times more Phosphorus, 2.3 times more Potassium, 97.8 times more Selenium and 12.1 times more Zinc than Tamari.
• While 7 oz of Soy sauce made from soy (tamari) contain 1862 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Tamari lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 9.9 times more Energy, 513 times more Fat, 642.5 times more Saturated Fat, 16.2 times more Omega 3, 877.1 times more Omega 6, 4.1 times more Carbohydrate, 1.8 times more Sugars, 13.3 times more Fiber and 1.9 times more Protein than Tamari.
• 7 ounces of Tamari provide inadequate amounts of Omega 3 and Omega 6