Comparing Nutrients in 500 calories Syrups, table blends, pancake, reduced-calorie VS Toasted Sunflower Seeds

Weight per 500 calories

• Syrups, table blends, pancake, reduced-calorie: 303g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 3.8 times more energy per unit of mass than Syrups, table blends, pancake, reduced-calorie, which is very high in comparison to other foods. Syrups, table blends, pancake, reduced-calorie having above average energy density.

Discover which food has more nutrients per 500 calories - Syrups, table blends, pancake, reduced-calorie or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Syrups, table blends, pancake, reduced-calorie	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Syrups, table blends, pancake, reduced-calorie	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	137% 99g	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	0% 0g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	0% 0g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Syrups, table blends, pancake, reduced-calorie	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.7% 0.009mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.076% 0.012mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.3% 0.015mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	50% 0.65mg	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	0% 0μg	48% 192μg	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	0% 0mg	1.26% 1.13mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, table blends, pancake, reduced-calorie	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.03% 30.3mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	6.06% 0.055mg	165% 1.5mg	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	1.14% 0.091mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	1.44% 6.06mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	74.2% 1.7mg	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	18.6% 130mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	0.27% 9.1mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	2.75% 1.5μg	NA	55μg per day for Men 19-50 years
Sodium	36% 539mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.61mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.022% 0.81g	3700g per day for Men 19-50 years

Syrups, Table Blends, Pancake, Reduced-calorie VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Syrups, table blends, pancake, reduced-calorie or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Syrups, table blends, pancake, reduced-calorie vs Toasted Sunflower Seeds:

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B1, 25.3 times more Vitamin B2, 279.8 times more Vitamin B3, 376.4 times more Vitamin B5, 71.5 times more Vitamin B6 and more Vitamin B9 than Syrups, table blends, pancake, reduced-calorie.
• 500 calories of Syrups, table blends, pancake, reduced-calorie have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Syrups, table blends, pancake, reduced-calorie as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Syrups, table blends, pancake, reduced-calorie vs Toasted Sunflower Seeds:

• 500 calories of Syrups, table blends, pancake, reduced-calorie have 222.6 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 27.2 times more Copper, 60.5 times more Iron, 17.2 times more Magnesium, 25.6 times more Manganese, 7.2 times more Phosphorus, 43.6 times more Potassium and 7.1 times more Zinc than Syrups, table blends, pancake, reduced-calorie.
• 500 calories of Syrups, table blends, pancake, reduced-calorie lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Syrups, table blends, pancake, reduced-calorie as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Syrups, table blends, pancake, reduced-calorie have 8.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrups, table blends, pancake, reduced-calorie.
• Both Syrups, table blends, pancake, reduced-calorie and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Syrups, table blends, pancake, reduced-calorie provide inadequate amounts of Omega 6, Fiber and Protein
• Both Syrups, table blends, pancake, reduced-calorie as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.