Comparing Nutrients in 500 calories Sunflower Seeds VS Frozen novelties, ice type, pineapple-coconut

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Frozen novelties, ice type, pineapple-coconut: 443g

Sunflower Seeds have 5.2 times more energy per 100g than Frozen novelties, ice type, pineapple-coconut. It has very high energy density when compared to other foods. Frozen novelties, ice type, pineapple-coconut having average energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Frozen novelties, ice type, pineapple-coconut?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen novelties, ice type, pineapple-coconut	0%	20%	80%

Macro Nutrients

	Sunflower Seeds	Frozen novelties, ice type, pineapple-coconut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	32% 10g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	81.3% 106g	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	8.15% 3.1g	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	Frozen novelties, ice type, pineapple-coconut	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	2.2% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	5.45% 0.071mg	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	1.1% 4.42μg	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	65% 58.4mg	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	Frozen novelties, ice type, pineapple-coconut	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	21.6% 0.19mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	5.27% 22mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	31% 0.71mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	2.2% 75.2mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	7.24% 4μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	4.42% 0.49mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	8.77% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Frozen novelties, ice type, pineapple-coconut:

• Dried Sunflower Seed Kernels have 47.7 times more Vitamin B1, 13.7 times more Vitamin B2, 47.4 times more Vitamin B3, 5.6 times more Vitamin B5, 16.3 times more Vitamin B6 and 43.9 times more Vitamin B9 than Frozen novelties, ice type, pineapple-coconut.
• While Frozen novelties, ice type, pineapple-coconut contain 48.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen novelties, ice type, pineapple-coconut have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Frozen novelties, ice type, pineapple-coconut:

• Dried Sunflower Seed Kernels have more Calcium, 7.9 times more Copper, 12.6 times more Magnesium, 2.3 times more Manganese, 14.2 times more Phosphorus, 7.3 times more Potassium, 11.4 times more Selenium and 8.8 times more Zinc than Frozen novelties, ice type, pineapple-coconut.
• While Frozen novelties, ice type, pineapple-coconut contain 3.5 times more Iron, 20.1 times more Sodium and 80.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 3.8 times more Fat, 2.4 times more Fiber and more Protein than Frozen novelties, ice type, pineapple-coconut.
• While Frozen novelties, ice type, pineapple-coconut contain 2.7 times more Saturated Fat and 6.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen novelties, ice type, pineapple-coconut have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Frozen novelties, ice type, pineapple-coconut have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.