Comparing Nutrients in 500 calories Sunflower Seeds VS WENDY'S, Tea, Ready-to-drink, Unsweetened

Weight per 500 calories

• Sunflower Seeds: 85.6g
• WENDY'S, Tea, Ready-to-drink, Unsweetened: 50000g

Sunflower Seeds have 584 times more energy per 100g than WENDY'S, Tea, Ready-to-drink, Unsweetened. It has very high energy density when compared to other foods. WENDY'S, Tea, Ready-to-drink, Unsweetened having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or WENDY'S, Tea, Ready-to-drink, Unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
WENDY'S, Tea, Ready-to-drink, Unsweetened	100%	0%	0%

Macro Nutrients

	Sunflower Seeds	WENDY'S, Tea, Ready-to-drink, Unsweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	0% 0g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	NA	38g per day for Men 19-50 years
Protein	31.8% 17.8g	196% 110g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	WENDY'S, Tea, Ready-to-drink, Unsweetened	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	750% 9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	923% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	90% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	0% 0mg	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	48.6% 194μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	WENDY'S, Tea, Ready-to-drink, Unsweetened	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	444% 4mg	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	56% 4.5mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	2957% 68mg	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	80.7% 565mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	206% 7000mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	100% 1500mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	1349% 49895g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs WENDY'S, Tea, Ready-to-drink, Unsweetened:

• Dried Sunflower Seed Kernels have more Vitamin B3 and more Vitamin B6 than WENDY'S, Tea, Ready-to-drink, Unsweetened.
• While WENDY'S, Tea, Ready-to-drink, Unsweetened contains 7.1 times more Vitamin B1, 39.5 times more Vitamin B2 and 4.7 times more Vitamin B5 than Dried Sunflower Seed Kernels.

Comparing minerals per 500 calories for Sunflower Seeds vs WENDY'S, Tea, Ready-to-drink, Unsweetened:

• Dried Sunflower Seed Kernels have more Iron and more Selenium than WENDY'S, Tea, Ready-to-drink, Unsweetened.
• While WENDY'S, Tea, Ready-to-drink, Unsweetened contains 15 times more Calcium, 2.6 times more Copper, 1.8 times more Magnesium, 40.7 times more Manganese, 12.7 times more Potassium, 194.7 times more Sodium and 12320.8 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and WENDY'S, Tea, Ready-to-drink, Unsweetened have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have more Fat, more Saturated Fat, more Omega 6 and more Carbohydrate than WENDY'S, Tea, Ready-to-drink, Unsweetened.
• While WENDY'S, Tea, Ready-to-drink, Unsweetened contains 6.2 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and WENDY'S, Tea, Ready-to-drink, Unsweetened have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as WENDY'S, Tea, Ready-to-drink, Unsweetened have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.