Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Unflavored Wheat-based Formulated with Salt

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Unflavored Wheat-based Formulated with Salt: 80.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Toasted Sunflower Seeds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	48% 46.4g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	22% 7g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	84.8% 1.36g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	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	24.4% 9.3g	11% 4.2g	38g per day for Men 19-50 years
Protein	25% 14g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	24.4% 0.32mg	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	48% 192μg	28.5% 114μg	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	1.26% 1.13mg	0.089% 0.08mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	4.6% 46mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	16% 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	68.8% 5.5mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	277% 6.37mg	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	134% 935mg	42.6% 298mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	7.5% 256mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	27% 406mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.054% 2g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Unflavored Wheat-based Formulated With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Unflavored Wheat-based Formulated with Salt?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Unflavored Wheat-based Formulated with Salt:

• 500 calories of Toasted Sunflower Seeds have 2.8 times more Vitamin B3, 22.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Unflavored Wheat-based Formulated with Salt.
• Both Toasted Sunflower Seeds and Unflavored Wheat-based Formulated with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Unflavored Wheat-based Formulated with Salt:

• 500 calories of Toasted Sunflower Seeds have 10.2 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 3.1 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 3.7 times more Manganese and 167.5 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Potassium
• Both Toasted Sunflower Seed Kernels no Salt as well as Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 1.8 times more Omega 6, 2.2 times more Fiber and 1.3 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 1.5 times more Saturated Fat and 21.3 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3