Comparing Nutrients in 500 calories Sunflower SeedsVS Syrups, chocolate, fudge-type

Weight per 500 calories

Sunflower Seeds

85.6g

Syrups, chocolate, fudge-type

143g

Sunflower Seeds have 1.7 times more energy per 100g than Syrups, chocolate, fudge-type. It has very high energy density when compared to other foods. Syrups, chocolate, fudge-type having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Syrups, chocolate, fudge-type?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Syrups, chocolate, fudge-type

23%

72%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Syrups, chocolate, fudge-type

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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45.4%44g

Fat

13%12.7g

44 gvs12.7 g

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

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12%3.8g

Saturated Fat

17.8%5.7g

3.8 gvs5.7 g

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

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3.2%0.051g

Omega 3

2.14%0.034g

0.051 gvs0.034 g

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

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116%19.7g

Omega 6

2.1%0.36g

19.7 gvs0.36 g

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

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0%0mg

Cholesterol

0.49%1.43mg

0 mgvs1.43 mg

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

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13%17g

Carbohydrate

69%90g

17 gvs90 g

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

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3.1%2.24g

Sugars

68.6%49.7g

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

2.24 gvs49.7 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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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

10.5%4g

7.36 gvs4 g

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

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31.8%17.8g

Protein

11.7%6.57g

17.8 gvs6.57 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

Sunflower Seedsvs Syrups, chocolate, fudge-type

0.29%2.57μg

Vitamin A

0.16%1.43μg

RAE, retinol activity equivalents

2.57 μgvs1.43 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

106%1.27mg

Vitamin B1

4.05%0.049mg

Thiamine

1.27 mgvs0.049 mg

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

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23.4%0.3mg

Vitamin B2

10%0.13mg

Riboflavin

0.3 mgvs0.13 mg

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

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44.6%7.14mg

Vitamin B3

2.23%0.36mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs0.36 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

19.3%0.97mg

Vitamin B5

3.4%0.17mg

Pantothenic acid

0.97 mgvs0.17 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

88.6%1.15mg

Vitamin B6

2.2%0.029mg

Pyridoxine

1.15 mgvs0.029 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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48.6%194μg

Vitamin B9

1.43%5.7μg

Folates and Folic Acid

194 μgvs5.7 μg

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

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0%0μg

Vitamin B12

3.57%0.086μg

Cobalamin

0 μgvs0.086 μg

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

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1.33%1.2mg

Vitamin C

0.32%0.29mg

Ascorbic acid

1.2 mgvs0.29 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

201%30mg

Vitamin E

25%3.76mg

Tocopherols and Tocotrienols

30 mgvs3.76 mg

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

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0%0μg

Vitamin K

2.98%3.57μg

Phytomenadione or phylloquinone

0 μgvs3.57 μg

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

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Minerals

Sunflower Seedsvs Syrups, chocolate, fudge-type

6.68%66.8mg

Calcium

7%70mg

66.8 mgvs70 mg

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

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171%1.54mg

Copper

55.2%0.5mg

1.54 mgvs0.5 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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56%4.5mg

Iron

23.2%1.86mg

4.5 mgvs1.86 mg

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

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66.3%278mg

Magnesium

16.3%68.6mg

278 mgvs68.6 mg

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

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72.6%1.67mg

Manganese

23%0.53mg

1.67 mgvs0.53 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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80.7%565mg

Phosphorus

19.8%139mg

565 mgvs139 mg

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

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16.2%552mg

Potassium

12%406mg

552 mgvs406 mg

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

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82.5%45.4μg

Selenium

5.97%3.3μg

45.4 μgvs3.3 μg

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

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0.51%7.7mg

Sodium

33%494mg

7.7 mgvs494 mg

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

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39%4.3mg

Zinc

10.8%1.2mg

4.3 mgvs1.2 mg

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

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0.11%4.05g

Water

0.84%31g

4.05 gvs31 g

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

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Lets compare vitamin content per 500 calories of Sunflower Seeds vs Syrups, chocolate, fudge-type:

Dried Sunflower Seed Kernels have 26.1 times more Vitamin B1, 2.3 times more Vitamin B2, 20 times more Vitamin B3, 5.7 times more Vitamin B5, 40.3 times more Vitamin B6, 34 times more Vitamin B9 and 8 times more Vitamin E than Syrups, chocolate, fudge-type.
Both Dried Sunflower Seed Kernels as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Syrups, chocolate, fudge-type:

Dried Sunflower Seed Kernels have 3.1 times more Copper, 2.4 times more Iron, 4.1 times more Magnesium, 3.2 times more Manganese, 4.1 times more Phosphorus, 1.4 times more Potassium, 13.8 times more Selenium and 3.6 times more Zinc than Syrups, chocolate, fudge-type.
While Syrups, chocolate, fudge-type contain 64.1 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Syrups, chocolate, fudge-type have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 3.5 times more Fat, 55.5 times more Omega 6, 1.8 times more Fiber and 2.7 times more Protein than Syrups, chocolate, fudge-type.
While Syrups, chocolate, fudge-type contain 1.5 times more Saturated Fat, 5.2 times more Carbohydrate and 22.2 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Syrups, chocolate, fudge-type have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Syrups, chocolate, fudge-type have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsSyrups, chocolate, fudge-typeVS Roasted Sunflower SeedsSunflower SeedsVS Syrups, corn, darkSyrups, chocolate, fudge-typeVS Syrups, corn, dark

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Syrups, chocolate, fudge-type

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Syrups, chocolate, fudge-type?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: