Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Toppings, butterscotch or caramel

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Toppings, butterscotch or caramel: 232g

Roasted Sunflower Seeds have 2.7 times more energy per 100g than Toppings, butterscotch or caramel. It has very high energy density when compared to other foods. Toppings, butterscotch or caramel having above average energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Toppings, butterscotch or caramel?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toppings, butterscotch or caramel	2%	0%	98%

Macro Nutrients

	Roasted Sunflower Seeds	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0% 0g	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% 0g	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	102% 132g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	182% 132g	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	0% 0g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	0% 0mg	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	0% 0mg	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	1.16% 4.63μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17.4% 0.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	1.3% 1.16mg	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	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Calcium	6% 60mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.3% 52μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	2.76% 11.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	2.9% 0.067mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	5.47% 3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	52.6% 789mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Toppings, butterscotch or caramel:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, 44 times more Vitamin B9 and 193.7 times more Vitamin E than Toppings, butterscotch or caramel.
• While Toppings, butterscotch or caramel contain more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toppings, butterscotch or caramel have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Toppings, butterscotch or caramel:

• Dry Roasted Sunflower Seed Kernels no Salt have more Copper, more Iron, 9.6 times more Magnesium, 27 times more Manganese, 11 times more Phosphorus, 4.8 times more Potassium, 22.6 times more Selenium and more Zinc than Toppings, butterscotch or caramel.
• While Toppings, butterscotch or caramel contain 1.9 times more Calcium and 306.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have more Fat, more Saturated Fat, more Omega 6, more Fiber and 5.9 times more Protein than Toppings, butterscotch or caramel.
• While Toppings, butterscotch or caramel contain 6.4 times more Carbohydrate and 56.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toppings, butterscotch or caramel have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toppings, butterscotch or caramel have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.