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

Weight per 100 calories

Puff pastry, frozen, ready-to-bake
18g
Oil 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Puff pastry, frozen, ready-to-bake
5%
62%
33%
Oil Roasted Sunflower Seeds
13%
73%
14%
100 kcal ▼

Macro Nutrients

Puff pastry, frozen, ready-to-bakevs Oil 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 .

Find Baked Products rich in Energy
7.13%6.9g
Fat
8.93%8.67g
6.9 gvs8.67 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat
5.47%1.75g
Saturated Fat
3.73%1.2g
1.75 gvs1.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat
2.82%0.045g
Omega 3
0.86%0.014g
0.045 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3
4.96%0.84g
Omega 6
34%5.78g
0.84 gvs5.78 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6
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
2.97%3.87g
8.2 gvs3.87 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate
0.19%0.13g
Sugars
0.72%0.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.13 gvs0.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars
NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Fructose
NA
Glucose
%0.13g
NA gvs0.13 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose
0.72%0.27g
Fiber
4.7%1.8g
0.27 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber
2.37%1.32g
Protein
6.05%3.4g
1.32 gvs3.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Puff pastry, frozen, ready-to-bakevs Oil 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 .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A
6%0.072mg
Vitamin B1
4.5%0.054mg
Thiamine
0.072 mgvs0.054 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.95%0.051mg
Vitamin B2
3.64%0.047mg
Riboflavin
0.051 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2
4.73%0.76mg
Vitamin B3
4.36%0.7mg
Niacin, nicotinic acid, niacinamide
0.76 mgvs0.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0%0mg
Vitamin B5
23.4%1.17mg
Pantothenic acid
0 mgvs1.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0.29%0.004mg
Vitamin B6
10.3%0.13mg
Pyridoxine
0.004 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7
3.54%14μg
Vitamin B9
9.9%39.5μg
Folates and Folic Acid
14 μgvs39.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0.21%0.19mg
Ascorbic acid
0 mgvs0.19 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D
0.65%0.098mg
Vitamin E
41%6.14mg
Tocopherols and Tocotrienols
0.098 mgvs6.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E
2.43%2.92μg
Vitamin K
0.44%0.52μg
Phytomenadione or phylloquinone
2.92 μgvs0.52 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

Puff pastry, frozen, ready-to-bakevs Oil Roasted Sunflower Seeds
0.18%1.8mg
Calcium
1.47%14.7mg
1.8 mgvs14.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium
2.3%0.021mg
Copper
34%0.3mg
0.021 mgvs0.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
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 .

Find Baked Products rich in Fluoride
5.8%0.46mg
Iron
9.04%0.72mg
0.46 mgvs0.72 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron
0.69%2.9mg
Magnesium
5.1%21.5mg
2.9 mgvs21.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium
3.85%0.089mg
Manganese
15.3%0.35mg
0.089 mgvs0.35 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
NA
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 .

Find Baked Products rich in Molybdenum
1.56%11mg
Phosphorus
27.5%192mg
11 mgvs192 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus
0.33%11mg
Potassium
2.4%81.6mg
11 mgvs81.6 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium
8%4.4μg
Selenium
24%13.2μg
4.4 μgvs13.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium
3%45mg
Sodium
0.034%0.51mg
45 mgvs0.51 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium
0.87%0.096mg
Zinc
8%0.88mg
0.096 mgvs0.88 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc
0.042%1.54g
Water
0.007%0.26g
1.54 gvs0.26 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water
Lets compare vitamin content per 100 calories of Puff pastry, frozen, ready-to-bake vs Oil Roasted Sunflower Seeds:
Comparing minerals per 100 calories for Puff pastry, frozen, ready-to-bake vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Puff pastry, frozen, ready-to-bakeVS Phyllo doughOil Roasted Sunflower SeedsVS Phyllo doughPuff pastry, frozen, ready-to-bakeVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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