Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Yeast extract spread

Weight per 500 calories

Roasted Sunflower Seeds

86g

Yeast extract spread

270g

Roasted Sunflower Seeds have 3.1 times more energy per 100g than Yeast extract spread. It has very high energy density when compared to other foods. Yeast extract spread having above average energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Yeast extract spread?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Yeast extract spread

52%

44%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Yeast extract spread

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Nuts and Seeds rich in Energy

44%42.8g

Fat

2.5%2.43g

42.8 gvs2.43 g

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

Find Nuts and Seeds rich in Fat

14%4.5g

Saturated Fat

0%0g

4.5 gvs0 g

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

Find Nuts and Seeds rich in Saturated Fat

3.7%0.059g

Omega 3

0%0g

0.059 gvs0 g

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

Find Nuts and Seeds rich in Omega 3

166%28g

Omega 6

0%0g

28 gvs0 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

16%20.7g

Carbohydrate

42.5%55g

20.7 gvs55 g

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

Find Nuts and Seeds rich in Carbohydrate

3.23%2.35g

Sugars

5.96%4.32g

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

2.35 gvs4.32 g

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

Find Nuts and Seeds rich in Sugars

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 Nuts and Seeds rich in Fructose

Glucose

%0g

NA gvs0 g

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

Find Nuts and Seeds rich in Glucose

Sucrose

%0g

NA gvs0 g

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

Find Nuts and Seeds rich in Sucrose

25%9.54g

Fiber

46.2%17.6g

9.54 gvs17.6 g

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

Find Nuts and Seeds rich in Fiber

29.7%16.6g

Protein

115%64.5g

16.6 gvs64.5 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 Yeast extract spread

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

5265%63mg

Thiamine

0.091 mgvs63 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

16.3%0.21mg

Vitamin B2

3638%47.3mg

Riboflavin

0.21 mgvs47.3 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

38%6.05mg

Vitamin B3

2154%345mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs345 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

249%12.4mg

Pantothenic acid

6.05 mgvs12.4 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

0%0mg

Pyridoxine

0.69 mgvs0 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

51%204μg

Vitamin B9

2558%10232μg

Folates and Folic Acid

204 μgvs10232 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

56.3%1.35μg

Cobalamin

0 μgvs1.35 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 .

Find Nuts and Seeds rich in Vitamin C

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

149%22.4mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

22.4 mgvs0 mg

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

Find Nuts and Seeds rich in Vitamin E

1.93%2.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.3 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Roasted Sunflower Seedsvs Yeast extract spread

6%60mg

Calcium

18%181mg

60 mgvs181 mg

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

Find Nuts and Seeds rich in Calcium

175%1.57mg

Copper

73.6%0.66mg

1.57 mgvs0.66 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Fluoride

41%3.26mg

Iron

136%11mg

3.26 mgvs11 mg

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

Find Nuts and Seeds rich in Iron

26.4%111mg

Magnesium

116%486mg

111 mgvs486 mg

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

Find Nuts and Seeds rich in Magnesium

79%1.8mg

Manganese

30.7%0.71mg

1.8 mgvs0.71 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Molybdenum

142%992mg

Phosphorus

40%281mg

992 mgvs281 mg

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

Find Nuts and Seeds rich in Phosphorus

21.5%730mg

Potassium

167%5676mg

730 mgvs5676 mg

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

Find Nuts and Seeds rich in Potassium

124%68μg

Selenium

136%74.6μg

68 μgvs74.6 μg

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

Find Nuts and Seeds rich in Selenium

0.17%2.58mg

Sodium

609%9135mg

2.58 mgvs9135 mg

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

Find Nuts and Seeds rich in Sodium

41.3%4.54mg

Zinc

103%11.3mg

4.54 mgvs11.3 mg

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

Find Nuts and Seeds rich in Zinc

0.028%1.03g

Water

3%111g

1.03 gvs111 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Yeast extract spread:

Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B6 and more Vitamin E than Yeast extract spread.
While Yeast extract spread contains 693.7 times more Vitamin B1, 223.8 times more Vitamin B2, 57 times more Vitamin B3, 2.1 times more Vitamin B5, 50.3 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Yeast extract spread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Yeast extract spread:

Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Copper, 2.6 times more Manganese and 3.5 times more Phosphorus than Yeast extract spread.
While Yeast extract spread contains 3 times more Calcium, 3.3 times more Iron, 4.4 times more Magnesium, 7.8 times more Potassium, 3544.4 times more Sodium and 2.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Yeast extract spread have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 17.6 times more Fat, more Saturated Fat and more Omega 6 than Yeast extract spread.
While Yeast extract spread contains 2.7 times more Carbohydrate, 1.8 times more Sugars, 1.8 times more Fiber and 3.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Yeast extract spread have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Yeast extract spread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsYeast extract spreadVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Canned Baked BeansYeast extract spreadVS Canned Baked Beans

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Yeast extract spread

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Yeast extract spread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: