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

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Waffles, gluten-free, frozen, ready-to-heat: 114g

Oil Roasted Sunflower Seeds have 2.3 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 - Oil Roasted Sunflower Seeds or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Oil Roasted 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% 26g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	37.8% 49g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.9g	g per day for Men 19-50 years
Fiber	14% 5.37g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	18% 10g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	7.3% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	8.4% 35.4mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4.16% 141mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	0.83% 0.46μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	38.4% 576mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	1.34% 49.5g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 6.4 times more Vitamin B5, 5.3 times more Vitamin B6, 13 times more Vitamin B9 and 16.8 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 8.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B3 per 300 kcal.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Waffles, gluten-free, frozen, ready-to-heat:

• Oil Roasted Sunflower Seed Kernels have 9 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium, 86.9 times more Selenium and 4.6 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 378.9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Fat, 4 times more Saturated Fat, 9.5 times more Omega 6, 3.4 times more Fiber and 3.3 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 21.4 times more Omega 3 and 4.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.