Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Waffles, whole wheat, lowfat, frozen, ready-to-heat

117g

Roasted Sunflower Seeds have 2.3 times more energy per 100g than Waffles, whole wheat, lowfat, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Waffles, whole wheat, lowfat, frozen, ready-to-heat

11%

12%

77%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Waffles, whole wheat, lowfat, frozen, ready-to-heat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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26.5%25.7g

Fat

4.3%4.17g

25.7 gvs4.17 g

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

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8.4%2.7g

Saturated Fat

2.6%0.83g

2.7 gvs0.83 g

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

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2.22%0.036g

Omega 3

9.7%0.16g

0.036 gvs0.16 g

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

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99%17g

Omega 6

8.9%1.5g

17 gvs1.5 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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9.54%12.4g

Carbohydrate

44%57.4g

12.4 gvs57.4 g

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

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1.94%1.4g

Sugars

6.9%5g

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

1.4 gvs5 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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15%5.72g

Fiber

13.2%5g

5.72 gvs5 g

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

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17.8%9.96g

Protein

15%8.33g

9.96 gvs8.33 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Waffles, whole wheat, lowfat, frozen, ready-to-heat

0%0μg

Vitamin A

20%181μg

RAE, retinol activity equivalents

0 μgvs181 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

4.55%0.055mg

Vitamin B1

41.7%0.5mg

Thiamine

0.055 mgvs0.5 mg

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

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9.75%0.13mg

Vitamin B2

43.6%0.57mg

Riboflavin

0.13 mgvs0.57 mg

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

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22.7%3.63mg

Vitamin B3

41.7%6.67mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs6.67 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

72.6%3.63mg

Vitamin B5

8.66%0.43mg

Pantothenic acid

3.63 mgvs0.43 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

32%0.41mg

Vitamin B6

51.3%0.67mg

Pyridoxine

0.41 mgvs0.67 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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30.5%122μg

Vitamin B9

16.6%66.5μg

Folates and Folic Acid

122 μgvs66.5 μg

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

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0%0μg

Vitamin B12

83%2μg

Cobalamin

0 μgvs2 μg

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

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0.8%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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89.7%13.5mg

Vitamin E

3.2%0.48mg

Tocopherols and Tocotrienols

13.5 mgvs0.48 mg

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

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1.16%1.4μg

Vitamin K

3.2%3.85μg

Phytomenadione or phylloquinone

1.4 μgvs3.85 μg

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

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Minerals

Roasted Sunflower Seedsvs Waffles, whole wheat, lowfat, frozen, ready-to-heat

3.6%36mg

Calcium

16.7%167mg

36 mgvs167 mg

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

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105%0.94mg

Copper

25%0.23mg

0.94 mgvs0.23 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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24.5%1.96mg

Iron

94%7.5mg

1.96 mgvs7.5 mg

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

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16%66.5mg

Magnesium

18%76mg

66.5 mgvs76 mg

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

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47.3%1.1mg

Manganese

87%2mg

1.1 mgvs2 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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85%595mg

Phosphorus

47.7%334mg

595 mgvs334 mg

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

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13%438mg

Potassium

5.63%191mg

438 mgvs191 mg

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

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74.3%41μg

Selenium

64.7%35.6μg

41 μgvs35.6 μg

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

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0.1%1.55mg

Sodium

43.3%650mg

1.55 mgvs650 mg

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

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24.8%2.73mg

Zinc

12.4%1.37mg

2.73 mgvs1.37 mg

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

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0.017%0.62g

Water

1.2%45g

0.62 gvs45 g

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

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Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

Dry Roasted Sunflower Seed Kernels no Salt have 8.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 28.1 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 9.2 times more Vitamin B1, 4.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B12 and 2.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Copper, 1.8 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 4.6 times more Calcium, 3.8 times more Iron, 1.8 times more Manganese and 420.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Fat, 3.2 times more Saturated Fat and 11.2 times more Omega 6 than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 4.4 times more Omega 3, 4.6 times more Carbohydrate and 3.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsWaffles, whole wheat, lowfat, frozen, ready-to-heatVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Plain Chapati BreadWaffles, whole wheat, lowfat, frozen, ready-to-heatVS Plain Chapati Bread

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: