Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS All Flavors Except Macadamia Wheat-based Formulated

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• All Flavors Except Macadamia Wheat-based Formulated: 77.3g

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

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or All Flavors Except Macadamia Wheat-based Formulated?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
All Flavors Except Macadamia Wheat-based Formulated	8%	81%	11%

Macro Nutrients

	Roasted Sunflower Seeds	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	49.6% 48g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	22.6% 7.24g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	86% 1.37g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	102% 17.3g	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	12.4% 16g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	10.6% 4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	All Flavors Except Macadamia Wheat-based Formulated	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	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	4.82% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	20.7% 0.27mg	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	24% 97μg	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	1.34% 1.2mg	0.086% 0.077mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Calcium	6% 60mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	15.5% 0.14mg	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	41% 3.26mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	233% 5.37mg	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	40.4% 283mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	7.27% 247mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	4.7% 70.3mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	20.8% 2.3mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.042% 1.55g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS All Flavors Except Macadamia Wheat-based Formulated Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or All Flavors Except Macadamia Wheat-based Formulated?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs All Flavors Except Macadamia Wheat-based Formulated:

• 500 calories of Roasted Sunflower Seeds have 5.2 times more Vitamin B3, 25.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than All Flavors Except Macadamia Wheat-based Formulated.
• While 500 kcal of All Flavors Except Macadamia Wheat-based Formulated no Salt contain 3.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and All Flavors Except Macadamia Wheat-based Formulated provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 500 calories of All Flavors Except Macadamia Wheat-based Formulated have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as All Flavors Except Macadamia Wheat-based Formulated no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs All Flavors Except Macadamia Wheat-based Formulated:

• 500 calories of Roasted Sunflower Seeds have 11.2 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 3.5 times more Phosphorus, 3 times more Potassium and 2 times more Zinc than All Flavors Except Macadamia Wheat-based Formulated.
• While 500 kcal of All Flavors Except Macadamia Wheat-based Formulated no Salt contain 3 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of All Flavors Except Macadamia Wheat-based Formulated lack sufficient amounts of Potassium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as All Flavors Except Macadamia Wheat-based Formulated no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 1.6 times more Omega 6, 1.3 times more Carbohydrate, 2.4 times more Fiber and 1.6 times more Protein than All Flavors Except Macadamia Wheat-based Formulated.
• While 500 kcal of All Flavors Except Macadamia Wheat-based Formulated no Salt contain 1.6 times more Saturated Fat and 23.2 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and All Flavors Except Macadamia Wheat-based Formulated offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3