Comparing Nutrients in 500 calories Sweeteners, for baking, brown, contains sugar and sucralose VS Roasted Sunflower Seeds

Weight per 500 calories

• Sweeteners, for baking, brown, contains sugar and sucralose: 129g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Sweeteners, for baking, brown, contains sugar and sucralose, which is very high in comparison to other foods. Sweeteners, for baking, brown, contains sugar and sucralose having high energy density.

Which food has more nutrients per 500 calories - Sweeteners, for baking, brown, contains sugar and sucralose or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sweeteners, for baking, brown, contains sugar and sucralose	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweeteners, for baking, brown, contains sugar and sucralose	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	NA	14% 4.5g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	166% 28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	16% 20.7g	130g per day for Men 19-50 years
Sugars	81% 59g	3.23% 2.35g	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	0.91% 0.66g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 57.2g	NA	g per day for Men 19-50 years
Fiber	NA	25% 9.54g	38g per day for Men 19-50 years
Protein	0% 0g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Sweeteners, for baking, brown, contains sugar and sucralose	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	53% 0.69mg	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	NA	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweeteners, for baking, brown, contains sugar and sucralose	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.1% 81mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	175% 1.57mg	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	26.4% 2.1mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	3.07% 13mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	79% 1.8mg	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	0.37% 2.58mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	4.93% 168mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	0.95% 14mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	0.94% 0.1mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweeteners, for baking, brown, contains sugar and sucralose vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Vitamin B1, 10.9 times more Vitamin B2, 58.7 times more Vitamin B3, 39.1 times more Vitamin B5 and 13.4 times more Vitamin B6 than Sweeteners, for baking, brown, contains sugar and sucralose.

Comparing minerals per 500 calories for Sweeteners, for baking, brown, contains sugar and sucralose vs Roasted Sunflower Seeds:

• Sweeteners, for baking, brown, contains sugar and sucralose have 1.4 times more Calcium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.7 times more Copper, 1.5 times more Iron, 8.6 times more Magnesium, 21.3 times more Manganese, 385 times more Phosphorus, 4.4 times more Potassium and 44.1 times more Zinc than Sweeteners, for baking, brown, contains sugar and sucralose.

Comparison of macro-nutrients per 500 calories:

• Sweeteners, for baking, brown, contains sugar and sucralose have 6.1 times more Carbohydrate and 25.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Fat and more Protein than Sweeteners, for baking, brown, contains sugar and sucralose.
• Both Sweeteners, for baking, brown, contains sugar and sucralose and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Sweeteners, for baking, brown, contains sugar and sucralose as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.