Comparing Nutrients in 500 calories Sunflower Seeds VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g

Sunflower Seeds have 2.3 times more energy per 100g than Waffles, whole wheat, lowfat, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Sunflower Seeds	Waffles, whole wheat, lowfat, 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	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	73.6% 96g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	11.5% 8.35g	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	22% 8.37g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	72.7% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	85.5% 1.1mg	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	27.7% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	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	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.35% 6.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	28% 278mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	145% 3.33mg	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	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	108% 59.3μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	2% 74.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 37.7 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 117.4 times more Vitamin A, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Vitamin B6 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Dried Sunflower Seed Kernels have 4.1 times more Copper, 2.2 times more Magnesium, 1.7 times more Potassium and 1.9 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 4.2 times more Calcium, 2.8 times more Iron, 2 times more Manganese, 1.3 times more Selenium and 140.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 6.3 times more Fat, 2.7 times more Saturated Fat, 7.8 times more Omega 6 and 1.3 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 5 times more Omega 3, 5.6 times more Carbohydrate and 3.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Energy and Fiber per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.