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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• 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 - Oil Roasted Sunflower Seeds or All Flavors Except Macadamia Wheat-based Formulated?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
All Flavors Except Macadamia Wheat-based Formulated	8%	81%	11%

Macro Nutrients

	Oil 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	44.7% 43.3g	49.6% 48g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	22.6% 7.24g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	86% 1.37g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	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	15% 19.3g	12.4% 16g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	10.6% 4g	38g per day for Men 19-50 years
Protein	30.3% 17g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil 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	22.5% 0.27mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	4.82% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	40.4% 283mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	7.27% 247mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	4.7% 70.3mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	20.8% 2.3mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.042% 1.55g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oil Roasted Sunflower Seeds have 3 times more Vitamin B3, 24.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 2 times more Vitamin B9 than All Flavors Except Macadamia Wheat-based Formulated.
• Both Oil Roasted Sunflower Seeds and All Flavors Except Macadamia Wheat-based Formulated provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of All Flavors Except Macadamia Wheat-based Formulated have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs All Flavors Except Macadamia Wheat-based Formulated:

• 500 calories of Oil Roasted Sunflower Seeds have 10.9 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 3.4 times more Phosphorus, 1.6 times more Potassium and 1.9 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 3.1 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• 500 calories of All Flavors Except Macadamia Wheat-based Formulated lack sufficient amounts of Potassium
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds have 1.7 times more Omega 6, 1.2 times more Carbohydrate, 2.2 times more Fiber and 1.7 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 20.1 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and All Flavors Except Macadamia Wheat-based Formulated offer comparable quantities of Energy, Fat and Saturated Fat per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3