Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Prepared With Water Powder With Aspartame Cocoa Mix

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Prepared With Water Powder With Aspartame Cocoa Mix: 1724g

Roasted Sunflower Seeds have 20.1 times more energy per 100g than Prepared With Water Powder With Aspartame Cocoa Mix. It has very high energy density when compared to other foods. Prepared With Water Powder With Aspartame Cocoa Mix having very low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Prepared With Water Powder With Aspartame Cocoa Mix?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	74.4% 97g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	69.7% 50.5g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	145% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	103% 5.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	33% 0.43mg	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	51% 204μg	4.3% 17.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	64.7% 1.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 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	149% 22.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.44% 1.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Calcium	6% 60mg	82.8% 828mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	126% 1.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	28.3% 1133μg	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	41% 3.26mg	84% 6.72mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	69.8% 293mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	39% 0.9mg	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	142% 992mg	172% 1207mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	107% 3638mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	82.8% 1241mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	42.3% 4.66mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	43% 1593g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.1 times more Vitamin B3, 1.6 times more Vitamin B6, 11.8 times more Vitamin B9 and more Vitamin E than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 4 times more Vitamin B1, 8.9 times more Vitamin B2 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Vitamin B5 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Copper, 2 times more Manganese and 3 times more Selenium than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 13.8 times more Calcium, 2.1 times more Iron, 2.6 times more Magnesium, 5 times more Potassium, 481.7 times more Sodium and 1545 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.8 times more Fat, 1.9 times more Saturated Fat and 272.2 times more Omega 6 than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 4.7 times more Carbohydrate, 21.5 times more Sugars and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Energy and Fiber per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.