Comparing Nutrients in 100 calories Puff pastry, frozen, ready-to-bakeVS Sunflower Seeds

Weight per 100 calories

Puff pastry, frozen, ready-to-bake

18g

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 - Puff pastry, frozen, ready-to-bake or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Puff pastry, frozen, ready-to-bake

62%

33%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Puff pastry, frozen, ready-to-bakevs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.13%6.9g

Fat

9.1%8.8g

6.9 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.47%1.75g

Saturated Fat

2.4%0.76g

1.75 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.82%0.045g

Omega 3

0.64%0.01g

0.045 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.96%0.84g

Omega 6

23.2%3.95g

0.84 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.3%8.2g

Carbohydrate

2.63%3.42g

8.2 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.19%0.13g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.13 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0.72%0.27g

Fiber

3.88%1.47g

0.27 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.37%1.32g

Protein

6.35%3.56g

1.32 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Puff pastry, frozen, ready-to-bakevs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6%0.072mg

Vitamin B1

21%0.25mg

Thiamine

0.072 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.95%0.051mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.051 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.73%0.76mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0%0mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.29%0.004mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.004 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.54%14μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

14 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.65%0.098mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.098 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.43%2.92μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.92 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Puff pastry, frozen, ready-to-bakevs Sunflower Seeds

0.18%1.8mg

Calcium

1.34%13.4mg

1.8 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2.3%0.021mg

Copper

34.2%0.31mg

0.021 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.8%0.46mg

Iron

11.2%0.9mg

0.46 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.69%2.9mg

Magnesium

13.3%55.7mg

2.9 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.85%0.089mg

Manganese

14.5%0.33mg

0.089 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.56%11mg

Phosphorus

16%113mg

11 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.33%11mg

Potassium

3.25%110mg

11 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8%4.4μg

Selenium

16.5%9.08μg

4.4 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3%45mg

Sodium

0.1%1.54mg

45 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.87%0.096mg

Zinc

7.8%0.86mg

0.096 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.042%1.54g

Water

0.022%0.81g

1.54 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Puff pastry, frozen, ready-to-bake vs Sunflower Seeds:

Puff pastry, frozen, ready-to-bake has more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 1.9 times more Vitamin B3, more Vitamin B5, 60.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 61.4 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
Both Puff pastry, frozen, ready-to-bake and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 kcal.
Both Puff pastry, frozen, ready-to-bake as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Puff pastry, frozen, ready-to-bake vs Sunflower Seeds:

Puff pastry, frozen, ready-to-bake has 29.3 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.4 times more Calcium, 14.9 times more Copper, 1.9 times more Iron, 19.2 times more Magnesium, 3.8 times more Manganese, 10.4 times more Phosphorus, 10 times more Potassium, 2.1 times more Selenium and 8.9 times more Zinc than Puff pastry, frozen, ready-to-bake.

Comparison of macro-nutrients per 100 calories:

Puff pastry, frozen, ready-to-bake has 2.3 times more Saturated Fat, 4.4 times more Omega 3 and 2.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Fat, 4.7 times more Omega 6, 5.4 times more Fiber and 2.7 times more Protein than Puff pastry, frozen, ready-to-bake.
Both Puff pastry, frozen, ready-to-bake and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Puff pastry, frozen, ready-to-bake as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Puff pastry, frozen, ready-to-bakeVS Phyllo doughSunflower SeedsVS Phyllo doughPuff pastry, frozen, ready-to-bakeVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Puff pastry, frozen, ready-to-bakeVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Puff pastry, frozen, ready-to-bake or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: