Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

Roasted Sunflower Seeds

86g

Waffles, gluten-free, frozen, ready-to-heat

190g

Roasted Sunflower Seeds have 2.2 times more energy per 100g than Waffles, gluten-free, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Waffles, gluten-free, frozen, ready-to-heat

30%

66%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Waffles, gluten-free, frozen, ready-to-heat

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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44%42.8g

Fat

17.3%17g

42.8 gvs17 g

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

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14%4.5g

Saturated Fat

4.64%1.5g

4.5 gvs1.5 g

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

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3.7%0.059g

Omega 3

91%1.46g

0.059 gvs1.46 g

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

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166%28g

Omega 6

18%3.03g

28 gvs3.03 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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16%20.7g

Carbohydrate

63%82g

20.7 gvs82 g

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

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3.23%2.35g

Sugars

4.54%3.3g

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

2.35 gvs3.3 g

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

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Fructose

1.3%0.95g

≤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 gvs0.95 g

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

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Glucose

%0.82g

NA gvs0.82 g

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

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Sucrose

%1.5g

NA gvs1.5 g

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

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25%9.54g

Fiber

7%2.66g

9.54 gvs2.66 g

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

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29.7%16.6g

Protein

9.23%5.17g

16.6 gvs5.17 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, gluten-free, frozen, ready-to-heat

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

7.6%0.091mg

Vitamin B1

12.7%0.15mg

Thiamine

0.091 mgvs0.15 mg

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

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16.3%0.21mg

Vitamin B2

5.85%0.076mg

Riboflavin

0.21 mgvs0.076 mg

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

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38%6.05mg

Vitamin B3

21.4%3.43mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs3.43 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

121%6.05mg

Vitamin B5

18.3%0.91mg

Pantothenic acid

6.05 mgvs0.91 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

53%0.69mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.69 mgvs0.13 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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51%204μg

Vitamin B9

3.8%15.2μg

Folates and Folic Acid

204 μgvs15.2 μg

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

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0%0μg

Vitamin B12

212%5.1μg

Cobalamin

0 μgvs5.1 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.34%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 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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149%22.4mg

Vitamin E

12%1.83mg

Tocopherols and Tocotrienols

22.4 mgvs1.83 mg

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

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1.93%2.3μg

Vitamin K

17.6%21μg

Phytomenadione or phylloquinone

2.3 μgvs21 μg

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

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Minerals

Roasted Sunflower Seedsvs Waffles, gluten-free, frozen, ready-to-heat

6%60mg

Calcium

7.6%76mg

60 mgvs76 mg

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

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175%1.57mg

Copper

19%0.17mg

1.57 mgvs0.17 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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41%3.26mg

Iron

15%1.2mg

3.26 mgvs1.2 mg

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

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26.4%111mg

Magnesium

14%59mg

111 mgvs59 mg

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

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79%1.8mg

Manganese

64.6%1.5mg

1.8 mgvs1.5 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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142%992mg

Phosphorus

98%683mg

992 mgvs683 mg

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

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21.5%730mg

Potassium

6.93%236mg

730 mgvs236 mg

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

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124%68μg

Selenium

1.4%0.76μg

68 μgvs0.76 μg

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

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0.17%2.58mg

Sodium

64%960mg

2.58 mgvs960 mg

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

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41.3%4.54mg

Zinc

8.64%0.95mg

4.54 mgvs0.95 mg

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

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0.028%1.03g

Water

2.23%82.5g

1.03 gvs82.5 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 Roasted Sunflower Seeds vs Waffles, gluten-free, frozen, ready-to-heat:

Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Vitamin B2, 1.8 times more Vitamin B3, 6.6 times more Vitamin B5, 5.4 times more Vitamin B6, 13.4 times more Vitamin B9 and 12.3 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 1.7 times more Vitamin B1, more Vitamin B12 and 9.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Waffles, gluten-free, frozen, ready-to-heat:

Dry Roasted Sunflower Seed Kernels no Salt have 9.3 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 1.2 times more Manganese, 1.5 times more Phosphorus, 3.1 times more Potassium, 89.6 times more Selenium and 4.8 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 1.3 times more Calcium and 372.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Fat, 3 times more Saturated Fat, 9.3 times more Omega 6, 3.6 times more Fiber and 3.2 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 24.7 times more Omega 3 and 4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsWaffles, gluten-free, frozen, ready-to-heatVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Cookies, chocolate cream covered biscuit sticksWaffles, gluten-free, frozen, ready-to-heatVS Cookies, chocolate cream covered biscuit sticks

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: