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Comparing Nutrients in 500 calories Sunflower SeedsVS Puff pastry, frozen, ready-to-bake

Weight per 500 calories

Sunflower Seeds
85.6g
Puff pastry, frozen, ready-to-bake
91g

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

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Puff pastry, frozen, ready-to-bake
5%
62%
33%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
45.4%44g
Fat
35.6%34.6g
44 gvs34.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
12%3.8g
Saturated Fat
27.3%8.75g
3.8 gvs8.75 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
3.2%0.051g
Omega 3
14%0.23g
0.051 gvs0.23 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
116%19.7g
Omega 6
24.8%4.2g
19.7 gvs4.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
13%17g
Carbohydrate
31.5%41g
17 gvs41 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.1%2.24g
Sugars
0.93%0.67g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.24 gvs0.67 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.14g
Sucrose
NA
2.14 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
19.4%7.36g
Fiber
3.6%1.36g
7.36 gvs1.36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
31.8%17.8g
Protein
12%6.62g
17.8 gvs6.62 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.29%2.57μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2.57 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
106%1.27mg
Vitamin B1
30%0.36mg
Thiamine
1.27 mgvs0.36 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
23.4%0.3mg
Vitamin B2
19.8%0.26mg
Riboflavin
0.3 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
44.6%7.14mg
Vitamin B3
23.6%3.8mg
Niacin, nicotinic acid, niacinamide
7.14 mgvs3.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
19.3%0.97mg
Vitamin B5
0%0mg
Pantothenic acid
0.97 mgvs0 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
88.6%1.15mg
Vitamin B6
1.47%0.019mg
Pyridoxine
1.15 mgvs0.019 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
48.6%194μg
Vitamin B9
17.7%70.8μg
Folates and Folic Acid
194 μgvs70.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.33%1.2mg
Vitamin C
0%0mg
Ascorbic acid
1.2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
201%30mg
Vitamin E
3.27%0.49mg
Tocopherols and Tocotrienols
30 mgvs0.49 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
12%14.6μg
Phytomenadione or phylloquinone
0 μgvs14.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

6.68%66.8mg
Calcium
0.91%9.07mg
66.8 mgvs9.07 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
171%1.54mg
Copper
11.5%0.1mg
1.54 mgvs0.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
56%4.5mg
Iron
29%2.32mg
4.5 mgvs2.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
66.3%278mg
Magnesium
3.46%14.5mg
278 mgvs14.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
72.6%1.67mg
Manganese
19.3%0.44mg
1.67 mgvs0.44 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
80.7%565mg
Phosphorus
7.78%54.4mg
565 mgvs54.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
16.2%552mg
Potassium
1.63%55.4mg
552 mgvs55.4 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
82.5%45.4μg
Selenium
40%22μg
45.4 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.51%7.7mg
Sodium
15%226mg
7.7 mgvs226 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
39%4.3mg
Zinc
4.37%0.48mg
4.3 mgvs0.48 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.11%4.05g
Water
0.21%7.7g
4.05 gvs7.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 500 calories of Sunflower Seeds vs Puff pastry, frozen, ready-to-bake:
Comparing minerals per 500 calories for Sunflower Seeds vs Puff pastry, frozen, ready-to-bake:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: