Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Syrups, chocolate, fudge-type

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Syrups, chocolate, fudge-type: 143g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Syrups, chocolate, fudge-type. It has very high energy density when compared to other foods. Syrups, chocolate, fudge-type having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Syrups, chocolate, fudge-type?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	17.8% 5.7g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.14% 0.034g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.43mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	69% 90g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	68.6% 49.7g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	4.05% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	2.2% 0.029mg	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	1.43% 5.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.57% 0.086μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0.32% 0.29mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	6% 60mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	55.2% 0.5mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	16.3% 68.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	23% 0.53mg	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	19.8% 139mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	12% 406mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	5.97% 3.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.84% 31g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Syrups, Chocolate, Fudge-type Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Syrups, chocolate, fudge-type?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Syrups, chocolate, fudge-type:

• 500 calories of Roasted Sunflower Seeds have 1.6 times more Vitamin B2, 16.9 times more Vitamin B3, 35.6 times more Vitamin B5, 24.2 times more Vitamin B6, 35.6 times more Vitamin B9 and 6 times more Vitamin E than Syrups, chocolate, fudge-type.
• 500 calories of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Syrups, chocolate, fudge-type:

• 500 calories of Roasted Sunflower Seeds have 3.2 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 3.4 times more Manganese, 7.2 times more Phosphorus, 1.8 times more Potassium, 20.7 times more Selenium and 3.8 times more Zinc than Syrups, chocolate, fudge-type.
• While 500 kcal of Syrups, chocolate, fudge-type contain 191.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Syrups, chocolate, fudge-type lack sufficient amounts of Selenium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Syrups, chocolate, fudge-type lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 3.4 times more Fat, 79.2 times more Omega 6, 2.4 times more Fiber and 2.5 times more Protein than Syrups, chocolate, fudge-type.
• While 500 kcal of Syrups, chocolate, fudge-type contain 1.3 times more Saturated Fat, 4.3 times more Carbohydrate and 21.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Syrups, chocolate, fudge-type offer comparable quantities of Energy per 500 calories.
• 500 calories of Syrups, chocolate, fudge-type provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 in 500 calories.