Comparing Nutrients in 500 calories Sunflower Seeds VS Snacks, sesame sticks, wheat-based, unsalted

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Snacks, sesame sticks, wheat-based, unsalted: 92g

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 Snacks, sesame sticks, wheat-based, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%

Macro Nutrients

	Sunflower Seeds	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	56% 0.9g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	89.4% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	33% 43g	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	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.41% 3.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	9.47% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	4.48% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	4.33% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	6.1% 0.079mg	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	5.1% 20.3μg	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	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	Snacks, sesame sticks, wheat-based, unsalted	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	41.7% 0.38mg	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	8.55% 0.68mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	9.9% 41.6mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	36.3% 0.84mg	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	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	4.8% 164mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	28.7% 16μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	9.83% 1.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.05% 1.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Snacks, sesame sticks, wheat-based, unsalted:

• Dried Sunflower Seed Kernels have 11.1 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B3, 4.5 times more Vitamin B5, 14.5 times more Vitamin B6 and 9.6 times more Vitamin B9 than Snacks, sesame sticks, wheat-based, unsalted.
• Both Dried Sunflower Seed Kernels as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Snacks, sesame sticks, wheat-based, unsalted:

• Dried Sunflower Seed Kernels have 4.1 times more Copper, 6.6 times more Iron, 6.7 times more Magnesium, 2 times more Manganese, 4.4 times more Phosphorus, 3.4 times more Potassium, 2.9 times more Selenium and 4 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 2.4 times more Calcium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 1.3 times more Fat, 1.3 times more Omega 6 and 1.8 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
• While Snacks, sesame sticks, wheat-based, unsalted contain 1.6 times more Saturated Fat, 17.5 times more Omega 3 and 2.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, sesame sticks, wheat-based, unsalted have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.