Comparing Nutrients in 500 calories Puff pastry, frozen, ready-to-bake VS Toasted Sunflower Seeds

Weight per 500 calories

• Puff pastry, frozen, ready-to-bake: 91g
• 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 - Puff pastry, frozen, ready-to-bake or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35.6% 34.6g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.75g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	24.8% 4.2g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	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	3.6% 1.36g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	12% 6.62g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Toasted 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	30% 0.36mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.8mg	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	1.47% 0.019mg	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	17.7% 70.8μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	3.27% 0.49mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	29% 2.32mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	3.46% 14.5mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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	7.78% 54.4mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.4mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	15% 226mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	4.37% 0.48mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	0.022% 0.81g	3700g per day for Men 19-50 years

Puff Pastry, Frozen, Ready-to-bake VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puff pastry, frozen, ready-to-bake or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Puff pastry, frozen, ready-to-bake vs Toasted Sunflower Seeds:

• 500 calories of Puff pastry, frozen, ready-to-bake have 1.4 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain more Vitamin B5, 34.1 times more Vitamin B6 and 2.7 times more Vitamin B9 than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Puff pastry, frozen, ready-to-bake as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Puff pastry, frozen, ready-to-bake vs Toasted Sunflower Seeds:

• 500 calories of Puff pastry, frozen, ready-to-bake have 93.2 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 14.3 times more Copper, 2.4 times more Iron, 7.2 times more Magnesium, 3.9 times more Manganese, 17.2 times more Phosphorus, 7.2 times more Potassium and 8.9 times more Zinc than Puff pastry, frozen, ready-to-bake.
• 500 calories of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Puff pastry, frozen, ready-to-bake 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 Puff pastry, frozen, ready-to-bake have 1.8 times more Saturated Fat, 3.5 times more Omega 3 and 2.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 7.2 times more Omega 6, 6.8 times more Fiber and 2.1 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Puff pastry, frozen, ready-to-bake provide inadequate amounts of Fiber
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3