Comparing Nutrients in 7 ounces Van's, Gluten Free, Totally Original Waffles VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 492kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	7.17% 5.2g	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	1.37% 0.99g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 1.57g	% 4.96g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	205% 2.67mg	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	3.97% 16μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	397% 3.57mg	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	14% 1.1mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	168% 3.87mg	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	98% 685mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	2.48% 92g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Van's, Gluten Free, Totally Original Waffles vs Sunflower Seeds:

• Van's, Gluten Free, Totally Original Waffles have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.8 times more Vitamin B1, 8.9 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B5, 20.1 times more Vitamin B6 and 28.4 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 7 ounces for Van's, Gluten Free, Totally Original Waffles vs Sunflower Seeds:

• Van's, Gluten Free, Totally Original Waffles have 56.4 times more Sodium and 9.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 18.6 times more Copper, 9.4 times more Iron, 10.5 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 5.3 times more Potassium, 132.5 times more Selenium and 9.3 times more Zinc than Van's, Gluten Free, Totally Original Waffles.

Comparison of macro-nutrients per 7 ounces:

• Van's, Gluten Free, Totally Original Waffles have 12.8 times more Omega 3 and 2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Energy, 6.3 times more Fat, 5.7 times more Saturated Fat, 14.5 times more Omega 6, 1.5 times more Sugars and 6.9 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.