Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Kimchi

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Kimchi	24%	24%	52%

Macro Nutrients

	Toasted Sunflower Seeds	Kimchi	Recommended Dietary Allowance
Energy	42.4% 1228kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	3.66% 4.76g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	60% 23g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	61% 34g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Kimchi	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	32.5% 0.42mg	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% 472μg	25.8% 103μg	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	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	NA	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Kimchi	Recommended Dietary Allowance
Calcium	11.3% 113mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	5.3% 0.048mg	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	169% 13.5mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	NA	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	328% 2298mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.054% 2g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Kimchi per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Kimchi:

• 7 ounces of Toasted Sunflower Seeds have 32.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 3.8 times more Vitamin B6 and 4.6 times more Vitamin B9 than Kimchi.
• 7 ounces of Kimchi have insufficient amounts of Vitamin B1
• Both Toasted Sunflower Seed Kernels no Salt as well as Cabbage Kimchi have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Kimchi:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Calcium, 76.4 times more Copper, 2.7 times more Iron, 9.2 times more Magnesium, 48.3 times more Phosphorus, 3.3 times more Potassium and 24.1 times more Zinc than Kimchi.
• While 7 oz of Cabbage Kimchi contain 166 times more Sodium and 94.3 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 41.3 times more Energy, 113.6 times more Fat, 88.9 times more Saturated Fat, 359.5 times more Omega 6, 8.6 times more Carbohydrate, 7.2 times more Fiber and 15.6 times more Protein than Kimchi.
• While 7 oz of Cabbage Kimchi contain 1.7 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Kimchi provide inadequate amounts of Energy, Omega 6, Carbohydrate and Protein