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

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Oil Roasted 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	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	170% 29g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	22% 8.37g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	25% 14g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 278mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	169% 1.52mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	76.4% 1.76mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.035% 1.3g	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 Oil Roasted Sunflower Seeds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 3.1 times more Vitamin B1, 4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B6, more Vitamin B12 and 2.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.1 times more Vitamin B5, 1.8 times more Vitamin B9 and 38.5 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3.8 times more Calcium, 3.5 times more Iron, 1.9 times more Manganese and 427.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Copper, 1.7 times more Phosphorus, 1.3 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 3.8 times more Omega 3, 4.9 times more Carbohydrate and 3.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.2 times more Fat, 4.3 times more Saturated Fat and 11.5 times more Omega 6 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.