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

Weight per 300 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Roasted 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	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	9.7% 0.16g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	99% 17g	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	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.94% 1.4g	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	NA	g per day for Men 19-50 years
Fiber	13.2% 5g	15% 5.72g	38g per day for Men 19-50 years
Protein	15% 8.33g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	20% 181μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.66% 0.43mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.85μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	64.7% 35.6μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.017% 0.62g	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 Roasted Sunflower Seeds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 9.2 times more Vitamin B1, 4.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B12 and 2.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 28.1 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.6 times more Calcium, 3.8 times more Iron, 1.8 times more Manganese and 420.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Copper, 1.8 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.4 times more Omega 3, 4.6 times more Carbohydrate and 3.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.2 times more Fat, 3.2 times more Saturated Fat and 11.2 times more Omega 6 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.