Comparing Nutrients in 500 calories Sunflower Seeds VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Waffles, gluten-free, frozen, ready-to-heat: 190g

Sunflower Seeds have 2.2 times more energy per 100g than Waffles, gluten-free, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.64% 1.5g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	63% 82g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	4.54% 3.3g	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	1.3% 0.95g	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	% 0.82g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 1.5g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	7% 2.66g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	9.8% 0.13mg	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	3.8% 15.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	212% 5.1μg	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% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	19% 0.17mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	64.6% 1.5mg	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	6.93% 236mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	2.23% 82.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Waffles, gluten-free, frozen, ready-to-heat:

• Dried Sunflower Seed Kernels have 8.3 times more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 9 times more Vitamin B6, 12.8 times more Vitamin B9 and 16.5 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Waffles, gluten-free, frozen, ready-to-heat:

• Dried Sunflower Seed Kernels have 9.1 times more Copper, 3.8 times more Iron, 4.7 times more Magnesium, 2.3 times more Potassium, 59.7 times more Selenium and 4.5 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 124.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Calcium, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 2.6 times more Fat, 2.6 times more Saturated Fat, 6.5 times more Omega 6, 2.8 times more Fiber and 3.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 28.5 times more Omega 3 and 4.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.