Comparing Nutrients in 500 calories Waffles, gluten-free, frozen, ready-to-heat VS Roasted Sunflower Seeds

Weight per 500 calories

• Waffles, gluten-free, frozen, ready-to-heat: 190g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more energy per unit of mass than Waffles, gluten-free, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 500 calories - Waffles, gluten-free, frozen, ready-to-heat or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	4.64% 1.5g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	16% 20.7g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	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	1.3% 0.95g	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	% 0.82g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	7% 2.66g	25% 9.54g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Roasted 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	12.7% 0.15mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	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	3.8% 15.2μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	212% 5.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.34% 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	12% 1.83mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.6% 76mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	15% 1.2mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	64.6% 1.5mg	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	98% 683mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	6.93% 236mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.76μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Waffles, gluten-free, frozen, ready-to-heat vs Roasted Sunflower Seeds:

• Waffles, gluten-free, frozen, ready-to-heat have 1.7 times more Vitamin B1, more Vitamin B12 and 9.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B2, 1.8 times more Vitamin B3, 6.6 times more Vitamin B5, 5.4 times more Vitamin B6, 13.4 times more Vitamin B9 and 12.3 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waffles, gluten-free, frozen, ready-to-heat vs Roasted Sunflower Seeds:

• Waffles, gluten-free, frozen, ready-to-heat have 1.3 times more Calcium and 372.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.3 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 3.1 times more Potassium, 89.6 times more Selenium and 4.8 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Waffles, gluten-free, frozen, ready-to-heat have 24.7 times more Omega 3 and 4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Fat, 3 times more Saturated Fat, 9.3 times more Omega 6, 3.6 times more Fiber and 3.2 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.