Comparing Nutrients in 7 ounces Kelp SeaweedVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Kelp Seaweed

13%

10%

77%

Roasted Sunflower Seeds

12%

72%

16%

7 oz ▼

Macro Nutrients

Kelp Seaweedvs Roasted Sunflower Seeds

2.94%85.3kcal

Energy

40%1155kcal

85.3 kcalvs1155 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.1g

Fat

102%99g

1.1 gvs99 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.53%0.49g

Saturated Fat

32.4%10.4g

0.49 gvs10.4 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.5%0.008g

Omega 3

8.56%0.14g

0.008 gvs0.14 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.23%0.04g

Omega 6

383%65g

0.04 gvs65 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.6%19g

Carbohydrate

36.7%47.8g

19 gvs47.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.64%1.2g

Sugars

7.47%5.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.2 gvs5.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.8%2.58g

Fiber

58%22g

2.58 gvs22 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.95%3.33g

Protein

68.5%38.4g

3.33 gvs38.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Kelp Seaweedvs Roasted Sunflower Seeds

1.32%12μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

12 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.27%0.099mg

Vitamin B1

17.5%0.21mg

Thiamine

0.099 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23%0.3mg

Vitamin B2

37.6%0.49mg

Riboflavin

0.3 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.83%0.93mg

Vitamin B3

87.3%14mg

Niacin, nicotinic acid, niacinamide

0.93 mgvs14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25.5%1.27mg

Vitamin B5

279%14mg

Pantothenic acid

1.27 mgvs14 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.31%0.004mg

Vitamin B6

123%1.6mg

Pyridoxine

0.004 mgvs1.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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89.3%357μg

Vitamin B9

118%470μg

Folates and Folic Acid

357 μgvs470 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.6%5.95mg

Vitamin C

3.1%2.78mg

Ascorbic acid

5.95 mgvs2.78 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11.5%1.73mg

Vitamin E

345%51.8mg

Tocopherols and Tocotrienols

1.73 mgvs51.8 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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109%131μg

Vitamin K

4.47%5.36μg

Phytomenadione or phylloquinone

131 μgvs5.36 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Kelp Seaweedvs Roasted Sunflower Seeds

33.3%333mg

Calcium

14%139mg

333 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28.7%0.26mg

Copper

404%3.63mg

0.26 mgvs3.63 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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70.7%5.66mg

Iron

94%7.54mg

5.66 mgvs7.54 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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57%240mg

Magnesium

61%256mg

240 mgvs256 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.3%0.4mg

Manganese

182%4.2mg

0.4 mgvs4.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12%83.3mg

Phosphorus

327%2292mg

83.3 mgvs2292 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.2%177mg

Potassium

49.6%1687mg

177 mgvs1687 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.53%1.4μg

Selenium

286%157μg

1.4 μgvs157 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31%462mg

Sodium

0.4%5.95mg

462 mgvs5.95 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22%2.44mg

Zinc

95%10.5mg

2.44 mgvs10.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.38%162g

Water

0.064%2.4g

162 gvs2.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Kelp Seaweed vs Roasted Sunflower Seeds:

Raw Kelp Seaweed has 2.1 times more Vitamin C and 24.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 15 times more Vitamin B3, 11 times more Vitamin B5, 402 times more Vitamin B6, 1.3 times more Vitamin B9 and 30 times more Vitamin E than Raw Kelp Seaweed.
Both Raw Kelp Seaweed as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Kelp Seaweed vs Roasted Sunflower Seeds:

Raw Kelp Seaweed has 2.4 times more Calcium, 77.7 times more Sodium and 68 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 14.1 times more Copper, 1.3 times more Iron, 10.6 times more Manganese, 27.5 times more Phosphorus, 9.6 times more Potassium, 113.3 times more Selenium and 4.3 times more Zinc than Raw Kelp Seaweed.
Both Raw Kelp Seaweed and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Dry Roasted Sunflower Seed Kernels no Salt contain 13.5 times more Energy, 88.9 times more Fat, 21.1 times more Saturated Fat, 17.3 times more Omega 3, 1639.1 times more Omega 6, 2.5 times more Carbohydrate, 4.6 times more Sugars, 8.5 times more Fiber and 11.5 times more Protein than Raw Kelp Seaweed.
Both Raw Kelp Seaweed as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Kelp SeaweedVS Laver SeaweedRoasted Sunflower SeedsVS Laver SeaweedKelp SeaweedVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

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Comparing Nutrients in 7 ounces Kelp SeaweedVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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