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

Weight per 100 calories

Puff pastry, frozen, ready-to-bake

18g

Roasted 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Puff pastry, frozen, ready-to-bake

62%

33%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Puff pastry, frozen, ready-to-bakevs Roasted 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

8.82%8.56g

6.9 gvs8.56 g

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

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5.47%1.75g

Saturated Fat

2.8%0.9g

1.75 gvs0.9 g

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

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2.82%0.045g

Omega 3

0.74%0.012g

0.045 gvs0.012 g

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

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4.96%0.84g

Omega 6

33%5.63g

0.84 gvs5.63 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

3.2%4.14g

8.2 gvs4.14 g

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

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0.19%0.13g

Sugars

0.65%0.47g

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

0.13 gvs0.47 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

NA gvsNA g

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

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0.72%0.27g

Fiber

5%1.9g

0.27 gvs1.9 g

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

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2.37%1.32g

Protein

5.93%3.32g

1.32 gvs3.32 g

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

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Vitamins

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

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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6%0.072mg

Vitamin B1

1.5%0.018mg

Thiamine

0.072 mgvs0.018 mg

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

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3.95%0.051mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.051 mgvs0.042 mg

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

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4.73%0.76mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs1.2 mg

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

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0%0mg

Vitamin B5

24%1.2mg

Pantothenic acid

0 mgvs1.2 mg

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

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0.29%0.004mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.004 mgvs0.14 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

10%40.7μg

Folates and Folic Acid

14 μgvs40.7 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

30%4.5mg

Tocopherols and Tocotrienols

0.098 mgvs4.5 mg

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

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2.43%2.92μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

2.92 μgvs0.46 μg

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

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Minerals

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

0.18%1.8mg

Calcium

1.2%12mg

1.8 mgvs12 mg

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

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2.3%0.021mg

Copper

35%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

8.16%0.65mg

0.46 mgvs0.65 mg

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

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0.69%2.9mg

Magnesium

5.28%22mg

2.9 mgvs22 mg

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

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3.85%0.089mg

Manganese

15.8%0.36mg

0.089 mgvs0.36 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

28.4%198mg

11 mgvs198 mg

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

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0.33%11mg

Potassium

4.3%146mg

11 mgvs146 mg

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

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8%4.4μg

Selenium

24.8%13.6μg

4.4 μgvs13.6 μg

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

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3%45mg

Sodium

0.034%0.52mg

45 mgvs0.52 mg

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

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0.87%0.096mg

Zinc

8.26%0.91mg

0.096 mgvs0.91 mg

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

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0.042%1.54g

Water

0.006%0.21g

1.54 gvs0.21 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 Roasted Sunflower Seeds:

Puff pastry, frozen, ready-to-bake has 4 times more Vitamin B1, 1.2 times more Vitamin B2 and 6.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, more Vitamin B5, 36.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 45.8 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
Both Puff pastry, frozen, ready-to-bake as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

Puff pastry, frozen, ready-to-bake has 87.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Calcium, 15.2 times more Copper, 1.4 times more Iron, 7.6 times more Magnesium, 4.1 times more Manganese, 18.2 times more Phosphorus, 13.2 times more Potassium, 3.1 times more Selenium and 9.4 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 times more Saturated Fat, 3.8 times more Omega 3 and 2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.7 times more Omega 6, 7 times more Fiber and 2.5 times more Protein than Puff pastry, frozen, ready-to-bake.
Both Puff pastry, frozen, ready-to-bake and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 100 kcal.
Both Puff pastry, frozen, ready-to-bake as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Puff pastry, frozen, ready-to-bakeVS Phyllo doughRoasted Sunflower SeedsVS Phyllo doughPuff pastry, frozen, ready-to-bakeVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: