Comparing Nutrients in 100 grams 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	8.55% 248kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	8.47% 8.22g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.38% 1.6g	136% 23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	15.4% 20g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	3.6% 2.62g	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	0.69% 0.5g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	% 2.5g	g per day for Men 19-50 years
Fiber	NA	22.6% 8.6g	38g per day for Men 19-50 years
Protein	5.34% 3g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	103% 1.35mg	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	2% 8μg	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	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	4.8% 48mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	200% 1.8mg	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	7% 0.56mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	84.8% 1.95mg	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	49.3% 345mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 grams 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 100 grams:

• 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 100 g.