Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Puff pastry, frozen, ready-to-bake

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Puff pastry, frozen, ready-to-bake: 91g

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 Puff pastry, frozen, ready-to-bake?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Roasted Sunflower Seeds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	35.6% 34.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	27.3% 8.75g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	24.8% 4.2g	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	31.5% 41g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	0.93% 0.67g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	12% 6.62g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Puff pastry, frozen, ready-to-bake	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	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	23.6% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	1.47% 0.019mg	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	17.7% 70.8μg	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% 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	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	6% 60mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	11.5% 0.1mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	3.46% 14.5mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	19.3% 0.44mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	1.63% 55.4mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	4.37% 0.48mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.21% 7.7g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Puff Pastry, Frozen, Ready-to-bake Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Puff pastry, frozen, ready-to-bake?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Puff pastry, frozen, ready-to-bake:

• 500 calories of Roasted Sunflower Seeds have 1.6 times more Vitamin B3, more Vitamin B5, 36.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 45.8 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• While 500 kcal of Puff pastry, frozen, ready-to-bake contain 4 times more Vitamin B1 and 6.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin K
• 500 calories of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Puff pastry, frozen, ready-to-bake:

• 500 calories of Roasted Sunflower Seeds have 15.2 times more Copper, 1.4 times more Iron, 7.6 times more Magnesium, 4.1 times more Manganese, 18.2 times more Phosphorus, 13.2 times more Potassium, 3.1 times more Selenium and 9.4 times more Zinc than Puff pastry, frozen, ready-to-bake.
• While 500 kcal of Puff pastry, frozen, ready-to-bake contain 87.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 1.2 times more Fat, 6.7 times more Omega 6, 7 times more Fiber and 2.5 times more Protein than Puff pastry, frozen, ready-to-bake.
• While 500 kcal of Puff pastry, frozen, ready-to-bake contain 2 times more Saturated Fat, 3.8 times more Omega 3 and 2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Puff pastry, frozen, ready-to-bake offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Puff pastry, frozen, ready-to-bake provide inadequate amounts of Fiber