Comparing Nutrients in 300 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Sunflower Seeds

Weight per 300 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2.3 times more energy per unit of mass than Waffles, whole wheat, lowfat, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 300 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.86% 1.35g	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	NA	% 1.3g	g per day for Men 19-50 years
Fiber	13.2% 5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	15% 8.33g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	20% 181μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	53% 0.69mg	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	16.6% 66.5μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	83% 2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.8% 0.72mg	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	3.2% 0.48mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.85μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.7% 167mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	103% 0.92mg	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	94% 7.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	43.6% 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	47.7% 334mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	64.7% 35.6μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Sunflower Seeds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 117.4 times more Vitamin A, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 37.7 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Sunflower Seeds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.2 times more Calcium, 2.8 times more Iron, 2 times more Manganese, 1.3 times more Selenium and 140.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper, 2.2 times more Magnesium, 1.7 times more Potassium and 1.9 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5 times more Omega 3, 5.6 times more Carbohydrate and 3.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.3 times more Fat, 2.7 times more Saturated Fat, 7.8 times more Omega 6 and 1.3 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.