Comparing Nutrients in 500 calories Oil Roasted Sunflower SeedsVS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Weight per 500 calories

Oil Roasted Sunflower Seeds

84.5g

Snacks, Pretzels, gluten- free made with cornstarch and potato flour

129g

Oil Roasted Sunflower Seeds have 1.5 times more energy per 100g than Snacks, Pretzels, gluten- free made with cornstarch and potato flour. It has very high energy density when compared to other foods. Snacks, Pretzels, gluten- free made with cornstarch and potato flour having high energy density.

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Snacks, Pretzels, gluten- free made with cornstarch and potato flour?

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

Snacks, Pretzels, gluten- free made with cornstarch and potato flour

15%

81%

500 kcal ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Snacks, Pretzels, gluten- free made with cornstarch and potato flour

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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44.7%43.3g

Fat

8.84%8.57g

43.3 gvs8.57 g

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

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18.7%5.97g

Saturated Fat

13.3%4.25g

5.97 gvs4.25 g

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

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4.28%0.068g

Omega 3

1.2%0.019g

0.068 gvs0.019 g

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

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170%29g

Omega 6

4.65%0.79g

29 gvs0.79 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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15%19.3g

Carbohydrate

77.7%101g

19.3 gvs101 g

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

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3.62%2.63g

Sugars

7.5%5.42g

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

2.63 gvs5.42 g

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

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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 .

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%0.63g

Glucose

0.63 gvsNA g

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

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%2g

Sucrose

2 gvsNA g

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

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23.6%8.95g

Fiber

11%4.24g

8.95 gvs4.24 g

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

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30.3%17g

Protein

8.08%4.52g

17 gvs4.52 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

Oil Roasted Sunflower Seedsvs Snacks, Pretzels, gluten- free made with cornstarch and potato flour

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

22.5%0.27mg

Vitamin B1

1.6%0.019mg

Thiamine

0.27 mgvs0.019 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

18%0.24mg

Vitamin B2

0.3%0.004mg

Riboflavin

0.24 mgvs0.004 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

22%3.5mg

Vitamin B3

1.86%0.3mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs0.3 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

117%5.86mg

Vitamin B5

0.8%0.04mg

Pantothenic acid

5.86 mgvs0.04 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

51.5%0.67mg

Vitamin B6

5.04%0.066mg

Pyridoxine

0.67 mgvs0.066 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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49.4%198μg

Vitamin B9

0.64%2.57μg

Folates and Folic Acid

198 μgvs2.57 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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1.03%0.93mg

Vitamin C

0.43%0.39mg

Ascorbic acid

0.93 mgvs0.39 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

205%30.7mg

Vitamin E

9.17%1.38mg

Tocopherols and Tocotrienols

30.7 mgvs1.38 mg

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

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2.2%2.6μg

Vitamin K

0.54%0.64μg

Phytomenadione or phylloquinone

2.6 μgvs0.64 μg

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

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Minerals

Oil Roasted Sunflower Seedsvs Snacks, Pretzels, gluten- free made with cornstarch and potato flour

7.35%73.5mg

Calcium

0%0mg

73.5 mgvs0 mg

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

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169%1.52mg

Copper

7.43%0.067mg

1.52 mgvs0.067 mg

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

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Fluoride

0.003%0.13μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs0.13 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45%3.6mg

Iron

7.4%0.59mg

3.6 mgvs0.59 mg

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

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25.5%107mg

Magnesium

2.14%9mg

107 mgvs9 mg

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

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76.4%1.76mg

Manganese

3.63%0.084mg

1.76 mgvs0.084 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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137%962mg

Phosphorus

3.86%27mg

962 mgvs27 mg

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

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12%408mg

Potassium

2.6%88.7mg

408 mgvs88.7 mg

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

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120%66μg

Selenium

5.14%2.83μg

66 μgvs2.83 μg

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

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0.17%2.53mg

Sodium

134%2014mg

2.53 mgvs2014 mg

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

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40%4.4mg

Zinc

1.05%0.12mg

4.4 mgvs0.12 mg

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

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0.035%1.3g

Water

0.24%8.9g

1.3 gvs8.9 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 Oil Roasted Sunflower Seeds vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

Oil Roasted Sunflower Seed Kernels have 14 times more Vitamin B1, 61.3 times more Vitamin B2, 11.7 times more Vitamin B3, 147.1 times more Vitamin B5, 10.2 times more Vitamin B6, 76.9 times more Vitamin B9 and 22.3 times more Vitamin E than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
Both Oil Roasted Sunflower Seed Kernels as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

Oil Roasted Sunflower Seed Kernels have more Calcium, 22.8 times more Copper, 6.1 times more Iron, 11.9 times more Magnesium, 21 times more Manganese, 35.6 times more Phosphorus, 4.6 times more Potassium, 23.4 times more Selenium and 38 times more Zinc than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 794.9 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Oil Roasted Sunflower Seed Kernels have 5.1 times more Fat, 1.4 times more Saturated Fat, 36.5 times more Omega 6, 2.1 times more Fiber and 3.7 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 5.2 times more Carbohydrate and 2.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Energy per 500 kcal.
Both Oil Roasted Sunflower Seed Kernels as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oil Roasted Sunflower SeedsVS Toasted Sunflower SeedsSnacks, Pretzels, gluten- free made with cornstarch and potato flourVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Snacks, peas, roasted, wasabi-flavoredSnacks, Pretzels, gluten- free made with cornstarch and potato flourVS Snacks, peas, roasted, wasabi-flavored

Compare Foods

Comparing Nutrients in 500 calories Oil Roasted Sunflower SeedsVS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Snacks, Pretzels, gluten- free made with cornstarch and potato flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: