Comparing Nutrients in 500 calories Alcohol Vanilla Extract Imitation VS Sunflower Seeds

Weight per 500 calories

• Alcohol Vanilla Extract Imitation: 211g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.5 times more energy per unit of mass than Vanilla Extract Imitation with Alcohol, which is very high in comparison to other foods. Alcohol Vanilla Extract Imitation having above average energy density.

Which food has more nutrients per 500 calories - Alcohol Vanilla Extract Imitation or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Alcohol Vanilla Extract Imitation	2%	0%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Alcohol Vanilla Extract Imitation	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	NA	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	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	3.9% 5.1g	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	0% 0g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	0.19% 0.11g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Alcohol Vanilla Extract Imitation	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.1% 0.04mg	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	0% 0μg	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	0% 0mg	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	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

	Alcohol Vanilla Extract Imitation	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	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	3.43% 0.27mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.5mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	44.2% 1mg	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	6.63% 46.4mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.44mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	1.15% 0.13mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	3.68% 136g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Alcohol Vanilla Extract Imitation vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 75.1 times more Vitamin B1, 2 times more Vitamin B2, 10.6 times more Vitamin B3, 17.6 times more Vitamin B5, 28.7 times more Vitamin B6 and more Vitamin B9 than Vanilla Extract Imitation with Alcohol.
• Both Vanilla Extract Imitation with Alcohol as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Alcohol Vanilla Extract Imitation vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain more Calcium, 31.8 times more Copper, 16.4 times more Iron, 26.4 times more Magnesium, 1.6 times more Manganese, 12.2 times more Phosphorus, 2.7 times more Potassium and 33.8 times more Zinc than Vanilla Extract Imitation with Alcohol.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels contain more Fat, 3.4 times more Carbohydrate, more Fiber and 168.7 times more Protein than Vanilla Extract Imitation with Alcohol.
• Both Vanilla Extract Imitation with Alcohol and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Vanilla Extract Imitation with Alcohol as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.