Comparing Nutrients in 500 calories Hard white WheatVS Toasted Sunflower Seeds
Weight per 500 calories
Hard white Wheat
146g
Toasted Sunflower Seeds
80.8g
Toasted Sunflower Seed Kernels no Salt have 1.8 times more energy per unit of mass than Hard white Wheat, which is very high in comparison to other foods. Hard white Wheat having high energy density.
Discover which food has more nutrients per 500 calories - Hard white Wheat or Toasted Sunflower Seeds?
Hard White Wheat VS Toasted Sunflower Seeds Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Hard white Wheat or Toasted Sunflower Seeds?
Lets compare vitamin content per 500 calories of Hard white Wheat vs Toasted Sunflower Seeds:
500 calories of Hard white Wheat have 2.2 times more Vitamin B1 and 1.9 times more Vitamin B3 than Toasted Sunflower Seeds.
While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 4.1 times more Vitamin B5 and 3.5 times more Vitamin B9 than Hard white Wheat.
Both Hard white Wheat and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per 500 calories.
Both Hard white Wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Hard white Wheat vs Toasted Sunflower Seeds:
500 calories of Hard white Wheat have 1.2 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese and 1.6 times more Potassium than Toasted Sunflower Seeds.
While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper and 1.8 times more Phosphorus than Hard white Wheat.
Both Hard white Wheat and Toasted Sunflower Seeds contain similar levels of Zinc per 500 calories.
Both Hard white Wheat as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Hard white Wheat have 6.7 times more Carbohydrate and 1.9 times more Fiber than Toasted Sunflower Seeds.
While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 18.4 times more Fat, 11.9 times more Saturated Fat and 28.9 times more Omega 6 than Hard white Wheat.
Both Hard white Wheat and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
500 calories of Hard white Wheat provide inadequate amounts of Omega 6
Both Hard white Wheat as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.