Comparing Nutrients in 500 calories Sweeteners, sugar substitute, granulated, brownVS Sunflower Seeds

Weight per 500 calories

Sweeteners, sugar substitute, granulated, brown

144g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Sweeteners, sugar substitute, granulated, brown, which is very high in comparison to other foods. Sweeteners, sugar substitute, granulated, brown having high energy density.

Which food has more nutrients per 500 calories - Sweeteners, sugar substitute, granulated, brown or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sweeteners, sugar substitute, granulated, brown

98%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Sweeteners, sugar substitute, granulated, brownvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Sweets rich in Energy

0%0g

Fat

45.4%44g

0 gvs44 g

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

Find Sweets rich in Fat

Saturated Fat

12%3.8g

NA gvs3.8 g

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

Find Sweets rich in Saturated Fat

Omega 3

3.2%0.051g

NA gvs0.051 g

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

Find Sweets rich in Omega 3

Omega 6

116%19.7g

NA gvs19.7 g

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

Find Sweets rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

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

Find Sweets rich in Cholesterol

94%122g

Carbohydrate

13%17g

122 gvs17 g

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

Find Sweets rich in Carbohydrate

8%5.8g

Sugars

3.1%2.24g

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

5.8 gvs2.24 g

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

Find Sweets rich in Sugars

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 .

Find Sweets rich in Fructose

%1.57g

Glucose

1.57 gvsNA g

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

Find Sweets rich in Glucose

%0g

Sucrose

%2.14g

0 gvs2.14 g

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

Find Sweets rich in Sucrose

2.28%0.86g

Fiber

19.4%7.36g

0.86 gvs7.36 g

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

Find Sweets rich in Fiber

5.3%2.97g

Protein

31.8%17.8g

2.97 gvs17.8 g

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

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

Sweeteners, sugar substitute, granulated, brownvs Sunflower Seeds

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

NA μgvs2.57 μg

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

Find Sweets rich in Vitamin A Buy Preformed Vegan Vitamin A

1.8%0.022mg

Vitamin B1

106%1.27mg

Thiamine

0.022 mgvs1.27 mg

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

Find Sweets rich in Vitamin B1 Buy Vegan Vitamin B1

1.66%0.022mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.022 mgvs0.3 mg

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

Find Sweets rich in Vitamin B2 Buy Vegan Vitamin B2

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

NA mgvs7.14 mg

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

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

2.3%0.12mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.12 mgvs0.97 mg

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

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

1.66%0.022mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.022 mgvs1.15 mg

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

Find Sweets rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Sweets rich in Vitamin B7

Vitamin B9

48.6%194μg

Folates and Folic Acid

NA μgvs194 μg

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

Find Sweets rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

Find Sweets rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C

1.33%1.2mg

Ascorbic acid

NA mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Sweets rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Sweets rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

Find Sweets rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Sweets rich in Vitamin K

Minerals

Sweeteners, sugar substitute, granulated, brownvs Sunflower Seeds

127%1267mg

Calcium

6.68%66.8mg

1267 mgvs66.8 mg

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

Find Sweets rich in Calcium

1.12%0.01mg

Copper

171%1.54mg

0.01 mgvs1.54 mg

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

Find Sweets 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 Sweets rich in Fluoride

2.9%0.23mg

Iron

56%4.5mg

0.23 mgvs4.5 mg

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

Find Sweets rich in Iron

2.06%8.65mg

Magnesium

66.3%278mg

8.65 mgvs278 mg

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

Find Sweets rich in Magnesium

1.38%0.032mg

Manganese

72.6%1.67mg

0.032 mgvs1.67 mg

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

Find Sweets 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 Sweets rich in Molybdenum

1.65%11.5mg

Phosphorus

80.7%565mg

11.5 mgvs565 mg

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

Find Sweets rich in Phosphorus

1.65%56mg

Potassium

16.2%552mg

56 mgvs552 mg

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

Find Sweets rich in Potassium

Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

Find Sweets rich in Selenium

55%824mg

Sodium

0.51%7.7mg

824 mgvs7.7 mg

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

Find Sweets rich in Sodium

0.52%0.058mg

Zinc

39%4.3mg

0.058 mgvs4.3 mg

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

Find Sweets rich in Zinc

0.36%13g

Water

0.11%4.05g

13 gvs4.05 g

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

Find Sweets rich in Water

Lets compare vitamin content per 500 calories of Sweeteners, sugar substitute, granulated, brown vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 58.6 times more Vitamin B1, 14.1 times more Vitamin B2, 8.4 times more Vitamin B5 and 53.3 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.

Comparing minerals per 500 calories for Sweeteners, sugar substitute, granulated, brown vs Sunflower Seeds:

Sweeteners, sugar substitute, granulated, brown have 19 times more Calcium and 107 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 152.8 times more Copper, 19.5 times more Iron, 32.2 times more Magnesium, 52.7 times more Manganese, 49 times more Phosphorus, 9.8 times more Potassium and 74.3 times more Zinc than Sweeteners, sugar substitute, granulated, brown.

Comparison of macro-nutrients per 500 calories:

Sweeteners, sugar substitute, granulated, brown have 7.1 times more Carbohydrate and 2.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Fat, 8.5 times more Fiber and 6 times more Protein than Sweeteners, sugar substitute, granulated, brown.
Both Sweeteners, sugar substitute, granulated, brown and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Sweeteners, sugar substitute, granulated, brown as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sweeteners, sugar substitute, granulated, brownVS Syrup, maple, CanadianSunflower SeedsVS Syrup, maple, CanadianSweeteners, sugar substitute, granulated, brownVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Sweeteners, sugar substitute, granulated, brownVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweeteners, sugar substitute, granulated, brown or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: