Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Tart, breakfast, low fat

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Tart, breakfast, low fat: 134g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Tart, breakfast, low fat. It has very high energy density when compared to other foods. Tart, breakfast, low fat having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Tart, breakfast, low fat?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Roasted Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	8.3% 8.05g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	6.77% 1.15g	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	79.4% 103g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	9.03% 6.55g	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	5.3% 2g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	9.58% 5.36g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.6% 383μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	39.3% 0.51mg	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	33.6% 134μg	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	5.68% 5.1mg	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	4.75% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	6% 60mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	11% 0.098mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	NA	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	2.6% 88.7mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	3.42% 0.38mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Tart, breakfast, low fat:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 31.5 times more Vitamin E than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains more Vitamin A, 4.2 times more Vitamin B1, 3.5 times more Vitamin B2 and 4.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tart, breakfast, low fat have similar amounts of Vitamin B3 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Tart, breakfast, low fat:

• Dry Roasted Sunflower Seed Kernels no Salt have 16 times more Copper, 1.9 times more Magnesium, 7.9 times more Phosphorus, 8.2 times more Potassium, 3.9 times more Selenium and 12.1 times more Zinc than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 1.4 times more Iron and 188.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tart, breakfast, low fat have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.3 times more Fat, 2.4 times more Saturated Fat, 24.5 times more Omega 6, 4.7 times more Fiber and 3.1 times more Protein than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 5 times more Carbohydrate and 2.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tart, breakfast, low fat have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tart, breakfast, low fat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.