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

Weight per 500 calories

• Snacks, fruit leather, pieces, with vitamin C: 134g
• Sunflower Seeds: 85.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, fruit leather, pieces, with vitamin C	0%	8%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, fruit leather, pieces, with vitamin C	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.84% 4.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.92% 0.015g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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% 114g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	12.3% 4.7g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	0.24% 0.13g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, fruit leather, pieces, with vitamin C	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	4.7% 18.8μg	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	179% 161mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, fruit leather, pieces, with vitamin C	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	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	12.6% 1mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	4.47% 18.8mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.6% 32mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.25mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Snacks, fruit leather, pieces, with vitamin C have 134.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22 times more Vitamin B1, 2.3 times more Vitamin B2, 53.2 times more Vitamin B3, 2.9 times more Vitamin B6 and 10.4 times more Vitamin B9 than Snacks, fruit leather, pieces, with vitamin C.
• Both Snacks, fruit leather, pieces, with vitamin C as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Snacks, fruit leather, pieces, with vitamin C have 55.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Calcium, 6.7 times more Copper, 4.5 times more Iron, 14.8 times more Magnesium, 17.6 times more Phosphorus, 2.5 times more Potassium, 10.6 times more Selenium and 16.8 times more Zinc than Snacks, fruit leather, pieces, with vitamin C.

Comparison of macro-nutrients per 500 calories:

• Snacks, fruit leather, pieces, with vitamin C have 6.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.4 times more Fat, 2.9 times more Saturated Fat, 184 times more Omega 6, 1.6 times more Fiber and 132.7 times more Protein than Snacks, fruit leather, pieces, with vitamin C.
• Both Snacks, fruit leather, pieces, with vitamin C and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Snacks, fruit leather, pieces, with vitamin C as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.