Comparing Nutrients in 500 calories TriticaleVS Sunflower Seeds

Weight per 500 calories

Triticale

149g

Sunflower Seeds

85.6g

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

Which food has more nutrients per 500 calories - Triticale or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Triticale

15%

80%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Triticalevs 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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3.2%3.1g

Fat

45.4%44g

3.1 gvs44 g

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

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1.7%0.54g

Saturated Fat

12%3.8g

0.54 gvs3.8 g

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

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5.67%0.091g

Omega 3

3.2%0.051g

0.091 gvs0.051 g

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

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7.47%1.27g

Omega 6

116%19.7g

1.27 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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82.6%107g

Carbohydrate

13%17g

107 gvs17 g

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

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Sugars

3.1%2.24g

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

NA 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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Fiber

19.4%7.36g

NA gvs7.36 g

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

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34.7%19.4g

Protein

31.8%17.8g

19.4 gvs17.8 g

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

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Vitamins

Triticalevs 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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51.6%0.62mg

Vitamin B1

106%1.27mg

Thiamine

0.62 mgvs1.27 mg

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

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15.3%0.2mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.2 mgvs0.3 mg

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

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13.3%2.13mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

2.13 mgvs7.14 mg

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

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39.3%1.96mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.96 mgvs0.97 mg

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

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15.8%0.21mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.21 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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27%109μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

109 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%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 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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8.93%1.34mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.34 mgvs30 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Triticalevs Sunflower Seeds

5.5%55mg

Calcium

6.68%66.8mg

55 mgvs66.8 mg

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

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75.6%0.68mg

Copper

171%1.54mg

0.68 mgvs1.54 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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48%3.82mg

Iron

56%4.5mg

3.82 mgvs4.5 mg

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

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46%193mg

Magnesium

66.3%278mg

193 mgvs278 mg

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

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208%4.78mg

Manganese

72.6%1.67mg

4.78 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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76%533mg

Phosphorus

80.7%565mg

533 mgvs565 mg

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

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14.5%494mg

Potassium

16.2%552mg

494 mgvs552 mg

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

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Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

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0.5%7.44mg

Sodium

0.51%7.7mg

7.44 mgvs7.7 mg

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

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46.7%5.13mg

Zinc

39%4.3mg

5.13 mgvs4.3 mg

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

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0.42%15.6g

Water

0.11%4.05g

15.6 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 Triticale vs Sunflower Seeds:

Triticale has 2 times more Vitamin B5 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 5.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 22.5 times more Vitamin E than Triticale.
Both Triticale as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Triticale vs Sunflower Seeds:

Triticale has 2.9 times more Manganese than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Copper and 1.4 times more Magnesium than Triticale.
Both Triticale and Dried Sunflower Seed Kernels have similar amounts of Calcium, Iron, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Triticale has 1.8 times more Omega 3 and 6.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 14.2 times more Fat, 7 times more Saturated Fat and 15.5 times more Omega 6 than Triticale.
Both Triticale and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Triticale as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TriticaleVS Whole Triticale FlourSunflower SeedsVS Whole Triticale FlourTriticaleVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories TriticaleVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Triticale or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: