Comparing Nutrients in 500 calories Sunflower Seeds VS Frostings, glaze, prepared-from-recipe

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Frostings, glaze, prepared-from-recipe: 147g

Sunflower Seeds have 1.7 times more energy per 100g than Frostings, glaze, prepared-from-recipe. It has very high energy density when compared to other foods. Frostings, glaze, prepared-from-recipe having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Frostings, glaze, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frostings, glaze, prepared-from-recipe	1%	1%	98%

Macro Nutrients

	Sunflower Seeds	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.92% 0.015g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.51% 1.47mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	94% 123g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	163% 118g	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	0% 0g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	1.15% 0.65g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.65% 5.87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	0.36% 0.057mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	0.68% 0.009mg	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	0.37% 1.47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.05% 0.073μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	0.98% 0.009mg	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	0.55% 0.044mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	0.7% 2.93mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	0.89% 0.021mg	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	2.72% 19mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	2.67% 1.47μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.59% 8.8mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	0.8% 0.088mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.61% 22.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Frostings, glaze, prepared-from-recipe:

• Dried Sunflower Seed Kernels have 144 times more Vitamin B1, 4.6 times more Vitamin B2, 124.8 times more Vitamin B3, 12.9 times more Vitamin B5, 130.9 times more Vitamin B6 and 132.5 times more Vitamin B9 than Frostings, glaze, prepared-from-recipe.
• Both Dried Sunflower Seed Kernels as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Frostings, glaze, prepared-from-recipe:

• Dried Sunflower Seed Kernels have 2.7 times more Calcium, 175.2 times more Copper, 102.2 times more Iron, 94.9 times more Magnesium, 81.3 times more Manganese, 29.6 times more Phosphorus, 12.6 times more Potassium, 30.9 times more Selenium and 48.7 times more Zinc than Frostings, glaze, prepared-from-recipe.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 56.7 times more Fat, 9.6 times more Saturated Fat, 236.1 times more Omega 6, more Fiber and 27.6 times more Protein than Frostings, glaze, prepared-from-recipe.
• While Frostings, glaze, prepared-from-recipe contain 7.2 times more Carbohydrate and 52.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frostings, glaze, prepared-from-recipe have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.