Comparing Nutrients in 500 calories Snacks, fruit leather, pieces VS Sunflower Seeds

Weight per 500 calories

• Snacks, fruit leather, pieces: 139g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Snacks, fruit leather, pieces, which is very high in comparison to other foods. Snacks, fruit leather, pieces having high energy density.

Which food has more nutrients per 500 calories - Snacks, fruit leather, pieces or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, fruit leather, pieces	1%	7%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, fruit leather, pieces	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	3.52% 0.6g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	13% 17g	130g per day for Men 19-50 years
Sugars	111% 80g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	0% 0g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, fruit leather, pieces	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.46% 4.18μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	88.6% 1.15mg	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	1.4% 5.57μg	48.6% 194μg	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	86.7% 78mg	1.33% 1.2mg	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	5.2% 0.78mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, fruit leather, pieces	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.5% 25mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	171% 1.54mg	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	13% 1.04mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	4.64% 19.5mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	72.6% 1.67mg	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	4.78% 33.4mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	6.84% 3.76μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.26mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, fruit leather, pieces vs Sunflower Seeds:

• Snacks, fruit leather, pieces have 65.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 21.2 times more Vitamin B1, 2.2 times more Vitamin B2, 51.2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.8 times more Vitamin B6, 34.9 times more Vitamin B9 and 38.6 times more Vitamin E than Snacks, fruit leather, pieces.
• Both Snacks, fruit leather, pieces as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, fruit leather, pieces vs Sunflower Seeds:

• Snacks, fruit leather, pieces have 36 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Calcium, 6.5 times more Copper, 4.3 times more Iron, 14.3 times more Magnesium, 6.5 times more Manganese, 16.9 times more Phosphorus, 2.4 times more Potassium, 12.1 times more Selenium and 16.2 times more Zinc than Snacks, fruit leather, pieces.

Comparison of macro-nutrients per 500 calories:

• Snacks, fruit leather, pieces have 3.3 times more Omega 3, 6.7 times more Carbohydrate and 35.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.8 times more Fat, 4.2 times more Saturated Fat, 33 times more Omega 6, more Fiber and 12.8 times more Protein than Snacks, fruit leather, pieces.
• Both Snacks, fruit leather, pieces and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Snacks, fruit leather, pieces as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.