Comparing Nutrients in 500 calories Snacks, Pretzels, gluten- free made with cornstarch and potato flourVS Sunflower Seeds

Weight per 500 calories

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

129g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Snacks, Pretzels, gluten- free made with cornstarch and potato flour, which is very high in comparison 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 - Snacks, Pretzels, gluten- free made with cornstarch and potato flour or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

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

15%

81%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Snacks, Pretzels, gluten- free made with cornstarch and potato flourvs Sunflower Seeds

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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8.84%8.57g

Fat

45.4%44g

8.57 gvs44 g

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

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13.3%4.25g

Saturated Fat

12%3.8g

4.25 gvs3.8 g

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

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1.2%0.019g

Omega 3

3.2%0.051g

0.019 gvs0.051 g

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

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4.65%0.79g

Omega 6

116%19.7g

0.79 gvs19.7 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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77.7%101g

Carbohydrate

13%17g

101 gvs17 g

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

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7.5%5.42g

Sugars

3.1%2.24g

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

5.42 gvs2.24 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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Sucrose

%2.14g

NA gvs2.14 g

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

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11%4.24g

Fiber

19.4%7.36g

4.24 gvs7.36 g

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

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8.08%4.52g

Protein

31.8%17.8g

4.52 gvs17.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, Pretzels, gluten- free made with cornstarch and potato flourvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.6%0.019mg

Vitamin B1

106%1.27mg

Thiamine

0.019 mgvs1.27 mg

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

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0.3%0.004mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.004 mgvs0.3 mg

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

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1.86%0.3mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

0.3 mgvs7.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

0.8%0.04mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.04 mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

5.04%0.066mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.066 mgvs1.15 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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0.64%2.57μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

2.57 μgvs194 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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0.43%0.39mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0.39 mgvs1.2 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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9.17%1.38mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.38 mgvs30 mg

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

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0.54%0.64μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.64 μgvs0 μg

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

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Minerals

Snacks, Pretzels, gluten- free made with cornstarch and potato flourvs Sunflower Seeds

0%0mg

Calcium

6.68%66.8mg

0 mgvs66.8 mg

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

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7.43%0.067mg

Copper

171%1.54mg

0.067 mgvs1.54 mg

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

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0.003%0.13μg

Fluoride

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

0.13 μgvsNA μg

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

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7.4%0.59mg

Iron

56%4.5mg

0.59 mgvs4.5 mg

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

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2.14%9mg

Magnesium

66.3%278mg

9 mgvs278 mg

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

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3.63%0.084mg

Manganese

72.6%1.67mg

0.084 mgvs1.67 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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3.86%27mg

Phosphorus

80.7%565mg

27 mgvs565 mg

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

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2.6%88.7mg

Potassium

16.2%552mg

88.7 mgvs552 mg

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

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5.14%2.83μg

Selenium

82.5%45.4μg

2.83 μgvs45.4 μg

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

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134%2014mg

Sodium

0.51%7.7mg

2014 mgvs7.7 mg

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

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1.05%0.12mg

Zinc

39%4.3mg

0.12 mgvs4.3 mg

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

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0.24%8.9g

Water

0.11%4.05g

8.9 gvs4.05 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 Snacks, Pretzels, gluten- free made with cornstarch and potato flour vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 65.7 times more Vitamin B1, 78.8 times more Vitamin B2, 23.9 times more Vitamin B3, 24.3 times more Vitamin B5, 17.6 times more Vitamin B6, 75.6 times more Vitamin B9 and 21.9 times more Vitamin E than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 261.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Calcium, 23.1 times more Copper, 7.6 times more Iron, 30.9 times more Magnesium, 20 times more Manganese, 20.9 times more Phosphorus, 6.2 times more Potassium, 16 times more Selenium and 37 times more Zinc than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.

Comparison of macro-nutrients per 500 calories:

Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 5.9 times more Carbohydrate and 2.4 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.1 times more Fat, 25 times more Omega 6, 1.7 times more Fiber and 3.9 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Snacks, Pretzels, gluten- free made with cornstarch and potato flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, Pretzels, gluten- free made with cornstarch and potato flourVS Snacks, peas, roasted, wasabi-flavoredSunflower SeedsVS Snacks, peas, roasted, wasabi-flavoredSnacks, Pretzels, gluten- free made with cornstarch and potato flourVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Snacks, Pretzels, gluten- free made with cornstarch and potato flourVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: