Comparing Nutrients in 500 calories Meatless Frankfurter VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Meatless Frankfurter: 215g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 2.5 times more energy per unit of mass than Meatless Frankfurter, which is very high in comparison to other foods. Meatless Frankfurter having above average energy density.

Discover which food has more nutrients per 500 calories - Meatless Frankfurter or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Meatless Frankfurter	34%	53%	13%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Meatless Frankfurter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	30.4% 29.5g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.55g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	60.7% 10.3g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	15% 19.3g	130g per day for Men 19-50 years
Sugars	0% 0g	3.62% 2.63g	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% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	22% 8.37g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	75% 42g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Meatless Frankfurter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.7mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	51.5% 0.67mg	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	42% 167μg	49.4% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	210% 5.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.03% 0.93mg	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	27.5% 4.12mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Frankfurter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.1% 71mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	169% 1.52mg	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	38% 3.03mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	76.4% 1.76mg	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	105% 738mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	67.4% 1011mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.58mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.035% 1.3g	3700g per day for Men 19-50 years

Meatless Frankfurter VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Meatless Frankfurter or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Meatless Frankfurter vs Oil Roasted Sunflower Seeds:

• 500 calories of Meatless Frankfurter have 3.5 times more Vitamin B1, 7.6 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin B12 than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 3.5 times more Vitamin B5, 4 times more Vitamin B6 and 7.4 times more Vitamin E than Meatless Frankfurter.
• Both Meatless Frankfurter and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Meatless Frankfurter as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Meatless Frankfurter vs Oil Roasted Sunflower Seeds:

• 500 calories of Meatless Frankfurter have 398.9 times more Sodium than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.8 times more Magnesium, 1.3 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium and 1.7 times more Zinc than Meatless Frankfurter.
• Both Meatless Frankfurter and Oil Roasted Sunflower Seeds contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Meatless Frankfurter lack sufficient amounts of Magnesium and Potassium
• Both Meatless Frankfurter as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Meatless Frankfurter have 18.9 times more Omega 3 and 2.5 times more Protein than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Fat, 1.7 times more Saturated Fat and 2.8 times more Omega 6 than Meatless Frankfurter.
• Both Meatless Frankfurter and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3