Comparing Nutrients in 100 grams Waffles, gluten-free, frozen, ready-to-heat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.07% 263kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.84g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	9.38% 1.6g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	16% 20.6g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	NA	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	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	62% 0.81mg	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	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	112% 2.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	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	6.4% 0.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.25% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	204% 1.83mg	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	7.88% 0.63mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	92% 2.1mg	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	51.3% 359mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Waffles, gluten-free, frozen, ready-to-heat vs Toasted Sunflower Seeds:

• Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Vitamin B1, 7.1 times more Vitamin B2, 2.3 times more Vitamin B3, 14.7 times more Vitamin B5, 12 times more Vitamin B6, 29.8 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Waffles, gluten-free, frozen, ready-to-heat vs Toasted Sunflower Seeds:

• Waffles, gluten-free, frozen, ready-to-heat have 168.3 times more Sodium and 43.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 20.6 times more Copper, 10.8 times more Iron, 4.2 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus, 4 times more Potassium and 10.6 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 100 grams:

• Waffles, gluten-free, frozen, ready-to-heat have 9.7 times more Omega 3 and 2.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 6.4 times more Fat, 7.6 times more Saturated Fat, 23.5 times more Omega 6, 8.2 times more Fiber and 6.3 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.