Comparing Nutrients in 500 calories Glutino, Gluten Free Wafers, Lemon Flavored VS Toasted Sunflower Seeds

Weight per 500 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 97g
• Toasted Sunflower Seeds: 80.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	56.7% 41g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41g	NA	g per day for Men 19-50 years
Fiber	0% 0g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	0% 0g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	50% 0.65mg	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	0% 0μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	165% 1.5mg	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	2.2% 0.17mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	74.2% 1.7mg	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	5.4% 38mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	0.022% 0.81g	3700g per day for Men 19-50 years

Glutino, Gluten Free Wafers, Lemon Flavored VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored vs Toasted Sunflower Seeds:

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6 times more Vitamin B1, 3.2 times more Vitamin B2, 53.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Wafers, Lemon Flavored.
• 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 500 calories for Glutino, Gluten Free Wafers, Lemon Flavored vs Toasted Sunflower Seeds:

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain more Copper, 31.5 times more Iron, 35.8 times more Magnesium, 92.6 times more Manganese, 24.7 times more Phosphorus, 11.3 times more Potassium and 147 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.
• 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored have 2.1 times more Saturated Fat and 4.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 12.2 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored provide inadequate amounts of Fiber and Protein
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.