Comparing Nutrients in 100 calories Sunflower Seeds VS Frozen novelties, ice type, italian, restaurant-prepared

Weight per 100 calories

• Sunflower Seeds: 17g
• Frozen novelties, ice type, italian, restaurant-prepared: 189g

Sunflower Seeds have 11 times more energy per 100g than Frozen novelties, ice type, italian, restaurant-prepared. It has very high energy density when compared to other foods. Frozen novelties, ice type, italian, restaurant-prepared having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Frozen novelties, ice type, italian, restaurant-prepared?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen novelties, ice type, italian, restaurant-prepared	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Frozen novelties, ice type, italian, restaurant-prepared	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.039% 0.038g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	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	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	0% 0g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	0.1% 0.057g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen novelties, ice type, italian, restaurant-prepared	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0.79% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	1.45% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	0.19% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	0.29% 0.004mg	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	9.7% 39μg	2.36% 9.43μg	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	0.27% 0.24mg	1.05% 0.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen novelties, ice type, italian, restaurant-prepared	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.19% 1.9mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	2.1% 0.019mg	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	11.2% 0.9mg	2.12% 0.17mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	1.64% 0.038mg	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	16% 113mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0.33% 11.3mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.5% 7.55mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	0.51% 0.057mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Frozen novelties, ice type, italian, restaurant-prepared:

• Dried Sunflower Seed Kernels have 26.9 times more Vitamin B1, 3.2 times more Vitamin B2, 20.5 times more Vitamin B5, 61 times more Vitamin B6 and 4.1 times more Vitamin B9 than Frozen novelties, ice type, italian, restaurant-prepared.
• While Frozen novelties, ice type, italian, restaurant-prepared contain 3.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen novelties, ice type, italian, restaurant-prepared have similar amounts of Vitamin B3 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Frozen novelties, ice type, italian, restaurant-prepared have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Frozen novelties, ice type, italian, restaurant-prepared:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 16.3 times more Copper, 5.3 times more Iron, more Magnesium, 8.8 times more Manganese, more Phosphorus, 9.8 times more Potassium, 48.1 times more Selenium and 15.1 times more Zinc than Frozen novelties, ice type, italian, restaurant-prepared.
• While Frozen novelties, ice type, italian, restaurant-prepared contain 201.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 233.5 times more Fat, more Saturated Fat, more Omega 6, more Fiber and 62.9 times more Protein than Frozen novelties, ice type, italian, restaurant-prepared.
• While Frozen novelties, ice type, italian, restaurant-prepared contain 7.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen novelties, ice type, italian, restaurant-prepared have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Frozen novelties, ice type, italian, restaurant-prepared have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.