Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Sunflower Seeds

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.3 times more energy per unit of mass than Waffles, whole wheat, lowfat, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	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	73.6% 96g	13% 17g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	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	22% 8.37g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	25% 14g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	27.7% 111μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	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	5.3% 0.8mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 278mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	156% 12.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	79.5% 556mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Sunflower Seeds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 117.4 times more Vitamin A, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 37.7 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Sunflower Seeds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 4.2 times more Calcium, 2.8 times more Iron, 2 times more Manganese, 1.3 times more Selenium and 140.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper, 2.2 times more Magnesium, 1.7 times more Potassium and 1.9 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 5 times more Omega 3, 5.6 times more Carbohydrate and 3.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.3 times more Fat, 2.7 times more Saturated Fat, 7.8 times more Omega 6 and 1.3 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.