Comparing Nutrients in 500 calories Vegetarian meatloaf or patties VS Sunflower Seeds

Weight per 500 calories

• Vegetarian meatloaf or patties: 254g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 3 times more energy per unit of mass than Vegetarian meatloaf or patties, which is very high in comparison to other foods. Vegetarian meatloaf or patties having above average energy density.

Which food has more nutrients per 500 calories - Vegetarian meatloaf or patties or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Vegetarian meatloaf or patties	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	82.5% 1.3g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	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	15.6% 20.3g	13% 17g	130g per day for Men 19-50 years
Sugars	4.2% 3.05g	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	30.7% 11.7g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	95% 53.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	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	190% 2.3mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	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	234% 3.05mg	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	49.5% 198μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	254% 6.1μg	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	29.3% 4.4mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian meatloaf or patties	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.36% 73.6mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	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	66.6% 5.33mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.7mg	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	125% 873mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	93% 1396mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.57mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	3.98% 147g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Vegetarian meatloaf or patties vs Sunflower Seeds:

• Vegetarian meatloaf or patties have 1.8 times more Vitamin B1, 5 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Vitamin E than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
• Both Vegetarian meatloaf or patties as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Vegetarian meatloaf or patties vs Sunflower Seeds:

• Vegetarian meatloaf or patties have 1.5 times more Phosphorus and 181.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.1 times more Magnesium and 22.3 times more Selenium than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Dried Sunflower Seed Kernels have similar amounts of Calcium, Copper, Iron, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Vegetarian meatloaf or patties have 25.7 times more Omega 3, 1.6 times more Fiber and 3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat and 1.9 times more Omega 6 than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Vegetarian meatloaf or patties as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.