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

Weight per 500 calories

• Puff pastry, frozen, ready-to-bake, baked: 89.6g
• Oil Roasted Sunflower Seeds: 84.5g

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

Which food has more nutrients per 500 calories - Puff pastry, frozen, ready-to-bake, baked or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35.6% 34.5g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	145% 2.3g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	170% 29g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	3.54% 1.34g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	12% 6.63g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	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	24% 0.29mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	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	12.3% 49.3μg	49.4% 198μg	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	1.03% 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	3.3% 0.49mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.6μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.9% 8.96mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	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	29% 2.33mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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	7.7% 53.8mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.035% 1.3g	3700g per day for Men 19-50 years

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

• Puff pastry, frozen, ready-to-bake, baked has 5.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B5, 39.3 times more Vitamin B6, 4 times more Vitamin B9 and 62.3 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Puff pastry, frozen, ready-to-bake, baked has 89.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.2 times more Calcium, 14.8 times more Copper, 1.6 times more Iron, 7.5 times more Magnesium, 4 times more Manganese, 17.9 times more Phosphorus, 7.3 times more Potassium, 3 times more Selenium and 9.1 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.

Comparison of macro-nutrients per 500 calories:

• Puff pastry, frozen, ready-to-bake, baked has 33.9 times more Omega 3 and 2.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Fat, 1.6 times more Omega 6, 6.7 times more Fiber and 2.6 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.