Comparing Nutrients in 500 calories Sunflower Seeds VS Frostings, vanilla, creamy, ready-to-eat

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Frostings, vanilla, creamy, ready-to-eat: 120g

Sunflower Seeds have 1.4 times more energy per 100g than Frostings, vanilla, creamy, ready-to-eat. It has very high energy density when compared to other foods. Frostings, vanilla, creamy, ready-to-eat having very high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Frostings, vanilla, creamy, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%

Macro Nutrients

	Sunflower Seeds	Frostings, vanilla, creamy, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	67.4% 1.08g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	49.6% 8.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	62.5% 81.2g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	104% 75.5g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frostings, vanilla, creamy, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	1.64% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	1.3% 0.066mg	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	2.4% 9.57μg	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	1.33% 1.2mg	0% 0mg	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	201% 30mg	12.2% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frostings, vanilla, creamy, ready-to-eat	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	0.36% 3.6mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	0% 0mg	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	2.4% 0.19mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	0.28% 1.2mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	0% 0mg	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	3.08% 21.5mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	1.2% 40.7mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	0.22% 0.12μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	0.76% 0.084mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Frostings, vanilla, creamy, ready-to-eat:

• Dried Sunflower Seed Kernels have 105.9 times more Vitamin B1, 27.1 times more Vitamin B3, 14.7 times more Vitamin B5, more Vitamin B6, 20.3 times more Vitamin B9 and 16.5 times more Vitamin E than Frostings, vanilla, creamy, ready-to-eat.
• While Frostings, vanilla, creamy, ready-to-eat contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frostings, vanilla, creamy, ready-to-eat have similar amounts of Vitamin B2 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Frostings, vanilla, creamy, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Frostings, vanilla, creamy, ready-to-eat:

• Dried Sunflower Seed Kernels have 18.6 times more Calcium, more Copper, 23.5 times more Iron, 232.6 times more Magnesium, more Manganese, 26.2 times more Phosphorus, 13.6 times more Potassium, 379.3 times more Selenium and 51.1 times more Zinc than Frostings, vanilla, creamy, ready-to-eat.
• While Frostings, vanilla, creamy, ready-to-eat contain 28.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 2.3 times more Fat, 2.3 times more Omega 6, more Fiber and more Protein than Frostings, vanilla, creamy, ready-to-eat.
• While Frostings, vanilla, creamy, ready-to-eat contain 21 times more Omega 3, 4.7 times more Carbohydrate and 33.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frostings, vanilla, creamy, ready-to-eat have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Frostings, vanilla, creamy, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.