Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Snacks, oriental mix, rice-based

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Snacks, oriental mix, rice-based: 99g

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 Snacks, oriental mix, rice-based?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	59.8% 10g	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	39.2% 51g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	4.1% 2.96g	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	34.3% 13g	38g per day for Men 19-50 years
Protein	30.3% 17g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, oriental mix, rice-based	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	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	5.47% 0.071mg	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	9.4% 37.5μg	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	0.33% 0.3mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	1.98% 2.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	5.34% 53.4mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	14.7% 0.13mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	54.7% 1.26mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	14.6% 8μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	27.2% 408mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.068% 2.5g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Snacks, Oriental Mix, Rice-based Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Snacks, oriental mix, rice-based?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Snacks, oriental mix, rice-based:

• 500 calories of Oil Roasted Sunflower Seeds have 1.7 times more Vitamin B2, 12.5 times more Vitamin B5, 9.4 times more Vitamin B6, 5.3 times more Vitamin B9 and 5.5 times more Vitamin E than Snacks, oriental mix, rice-based.
• Both Oil Roasted Sunflower Seeds and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Snacks, oriental mix, rice-based:

• 500 calories of Oil Roasted Sunflower Seeds have 11.5 times more Copper, 1.5 times more Iron, 1.4 times more Manganese, 3.7 times more Phosphorus, 1.3 times more Potassium, 8.3 times more Selenium and 1.7 times more Zinc than Snacks, oriental mix, rice-based.
• While 500 kcal of Snacks, oriental mix, rice-based contain 161.1 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, oriental mix, rice-based contain similar levels of Magnesium per 500 calories.
• 500 calories of Snacks, oriental mix, rice-based lack sufficient amounts of Potassium
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, oriental mix, rice-based 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 Fat, 1.6 times more Saturated Fat and 2.8 times more Omega 6 than Snacks, oriental mix, rice-based.
• While 500 kcal of Snacks, oriental mix, rice-based contain 4.6 times more Omega 3, 2.6 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, oriental mix, rice-based offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3