Comparing Nutrients in 500 calories Glutino, Gluten Free Wafers, Lemon FlavoredVS Sunflower Seeds

Weight per 500 calories

Glutino, Gluten Free Wafers, Lemon Flavored

97g

Sunflower Seeds

85.6g

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

Which food has more nutrients per 500 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Glutino, Gluten Free Wafers, Lemon Flavored

42%

58%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Glutino, Gluten Free Wafers, Lemon Flavoredvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Baked Products rich in Energy

24.2%23.5g

Fat

45.4%44g

23.5 gvs44 g

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

Find Baked Products rich in Fat

32%10g

Saturated Fat

12%3.8g

10 gvs3.8 g

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

Find Baked Products rich in Saturated Fat

5.95%0.095g

Omega 3

3.2%0.051g

0.095 gvs0.051 g

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

Find Baked Products rich in Omega 3

14.6%2.5g

Omega 6

116%19.7g

2.5 gvs19.7 g

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

Find Baked Products rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

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

Find Baked Products rich in Cholesterol

55.6%72.2g

Carbohydrate

13%17g

72.2 gvs17 g

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

Find Baked Products rich in Carbohydrate

56.7%41g

Sugars

3.1%2.24g

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

41 gvs2.24 g

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

Find Baked Products rich in Sugars

0%0g

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]

0 gvsNA g

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

Find Baked Products rich in Fructose

%0g

Glucose

0 gvsNA g

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

Find Baked Products rich in Glucose

%41g

Sucrose

%2.14g

41 gvs2.14 g

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

Find Baked Products rich in Sucrose

0%0g

Fiber

19.4%7.36g

0 gvs7.36 g

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

Find Baked Products rich in Fiber

0%0g

Protein

31.8%17.8g

0 gvs17.8 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

Glutino, Gluten Free Wafers, Lemon Flavoredvs Sunflower Seeds

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

NA μgvs2.57 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

3.64%0.044mg

Vitamin B1

106%1.27mg

Thiamine

0.044 mgvs1.27 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

5.53%0.072mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.072 mgvs0.3 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

0.39%0.063mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

0.063 mgvs7.14 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

19.3%0.97mg

Pantothenic acid

0 mgvs0.97 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%0mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0 mgvs1.15 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

0%0μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

0 μgvs194 μg

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

Find Baked Products rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA 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

Vitamin C

1.33%1.2mg

Ascorbic acid

NA mgvs1.2 mg

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

Find Baked Products rich in Vitamin C

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

20%3.03mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

3.03 mgvs30 mg

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

Find Baked Products rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Baked Products rich in Vitamin K

Minerals

Glutino, Gluten Free Wafers, Lemon Flavoredvs Sunflower Seeds

0.87%8.74mg

Calcium

6.68%66.8mg

8.74 mgvs66.8 mg

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

Find Baked Products rich in Calcium

0%0mg

Copper

171%1.54mg

0 mgvs1.54 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

2.2%0.17mg

Iron

56%4.5mg

0.17 mgvs4.5 mg

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

Find Baked Products rich in Iron

0.69%2.9mg

Magnesium

66.3%278mg

2.9 mgvs278 mg

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

Find Baked Products rich in Magnesium

0.8%0.018mg

Manganese

72.6%1.67mg

0.018 mgvs1.67 mg

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

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

5.4%38mg

Phosphorus

80.7%565mg

38 mgvs565 mg

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

Find Baked Products rich in Phosphorus

1.03%35mg

Potassium

16.2%552mg

35 mgvs552 mg

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

Find Baked Products rich in Potassium

0%0μg

Selenium

82.5%45.4μg

0 μgvs45.4 μg

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

Find Baked Products rich in Selenium

7.2%108mg

Sodium

0.51%7.7mg

108 mgvs7.7 mg

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

Find Baked Products rich in Sodium

0.26%0.029mg

Zinc

39%4.3mg

0.029 mgvs4.3 mg

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

Find Baked Products rich in Zinc

0.029%1.1g

Water

0.11%4.05g

1.1 gvs4.05 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 500 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 500 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 500 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 500 kcal.
Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Glutino, Gluten Free Wafers, Lemon FlavoredVS Mary's Gone Crackers, Original Crackers, Organic Gluten FreeSunflower SeedsVS Mary's Gone Crackers, Original Crackers, Organic Gluten FreeGlutino, Gluten Free Wafers, Lemon FlavoredVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Glutino, Gluten Free Wafers, Lemon FlavoredVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: