Comparing Nutrients in 300 calories Sunflower Seeds VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Waffles, gluten-free, frozen, ready-to-heat: 114g

Sunflower Seeds have 2.2 times more energy per 100g than Waffles, gluten-free, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	37.8% 49g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	2.72% 1.97g	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	0.79% 0.57g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.9g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	19% 10.7g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	5.88% 0.076mg	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	29% 117μg	2.3% 9.13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	127% 3.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0% 0mg	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	120% 18mg	7.3% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	4% 40mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	11.3% 0.1mg	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	33.7% 2.7mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	8.4% 35.4mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	38.7% 0.89mg	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	48.4% 339mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	4.16% 141mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	0.83% 0.46μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	38.4% 576mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	1.34% 49.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Waffles, gluten-free, frozen, ready-to-heat:

• Dried Sunflower Seed Kernels have 8.3 times more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 9 times more Vitamin B6, 12.8 times more Vitamin B9 and 16.5 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Waffles, gluten-free, frozen, ready-to-heat:

• Dried Sunflower Seed Kernels have 9.1 times more Copper, 3.8 times more Iron, 4.7 times more Magnesium, 2.3 times more Potassium, 59.7 times more Selenium and 4.5 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 124.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Calcium, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 2.6 times more Fat, 2.6 times more Saturated Fat, 6.5 times more Omega 6, 2.8 times more Fiber and 3.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 28.5 times more Omega 3 and 4.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.