Comparing Nutrients in 100 calories Glutino, Gluten Free Wafers, Lemon Flavored VS Sunflower Seeds

Weight per 100 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 19.4g
• Sunflower Seeds: 17g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.84% 4.7g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	6.37% 2.04g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	0.62% 0.45g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0.43g	g per day for Men 19-50 years
Fiber	0% 0g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	0% 0g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.73% 0.009mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.079% 0.013mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	17.7% 0.23mg	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	0% 0μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.04% 0.61mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.17% 1.75mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	34.2% 0.31mg	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	0.44% 0.035mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	0.14% 0.58mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	0.16% 0.004mg	14.5% 0.33mg	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	1.1% 7.57mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	0.21% 7mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	0.053% 0.006mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.006% 0.22g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Glutino, Gluten Free Wafers, Lemon Flavored vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 29 times more Vitamin B1, 4.2 times more Vitamin B2, 113.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 9.9 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 100 calories for Glutino, Gluten Free Wafers, Lemon Flavored vs Sunflower Seeds:

• Glutino, Gluten Free Wafers, Lemon Flavored have 14 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.6 times more Calcium, more Copper, 25.7 times more Iron, 95.5 times more Magnesium, 90.5 times more Manganese, 14.9 times more Phosphorus, 15.8 times more Potassium, more Selenium and 147 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 100 calories:

• Glutino, Gluten Free Wafers, Lemon Flavored have 2.7 times more Saturated Fat, 1.9 times more Omega 3, 4.2 times more Carbohydrate and 18.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat, 7.9 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 100 kcal.