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Macaroon vs Sunflower seed - In-Depth Nutrition Comparison

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A recap on differences between Macaroon and Sunflower seed

  • Sunflower seed is higher than Macaroon in Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Magnesium, Folate, and Iron.
  • Sunflower seed covers your daily Vitamin E needs 233% more than Macaroon.
  • Macaroon contains 5 times more Saturated Fat than Sunflower seed. While Macaroon contains 20.099g of Saturated Fat, Sunflower seed contains only 4.455g.

Food varieties used in this article are Cookies, coconut macaroon and Seeds, sunflower seed kernels, dried.

Infographic

Macaroon vs Sunflower seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1460%
Contains more Iron +540.2%
Contains more Magnesium +1020.7%
Contains more Phosphorus +870.6%
Contains more Potassium +424.4%
Contains less Sodium -96.3%
Contains more Zinc +584.9%
Contains more Copper +569.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 31% 21% 30% 11% 32% 20% 90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +1460%
Contains more Iron +540.2%
Contains more Magnesium +1020.7%
Contains more Phosphorus +870.6%
Contains more Potassium +424.4%
Contains less Sodium -96.3%
Contains more Zinc +584.9%
Contains more Copper +569.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +18410.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +491.7%
Contains more Vitamin B3 +3688.6%
Contains more Vitamin B6 +1301%
Contains more Folate +7466.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 5% 14% 5% 0% 23% 3% 0% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +18410.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7300%
Contains more Vitamin B2 +491.7%
Contains more Vitamin B3 +3688.6%
Contains more Vitamin B6 +1301%
Contains more Folate +7466.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Macaroon Sunflower seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Macaroon Sunflower seed Opinion
Net carbs 56.12g 11.4g Macaroon
Protein 3.02g 20.78g Sunflower seed
Fats 22.55g 51.46g Sunflower seed
Carbs 61.22g 20g Macaroon
Calories 460kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar 45.16g 2.62g Sunflower seed
Fiber 5.1g 8.6g Sunflower seed
Calcium 5mg 78mg Sunflower seed
Iron 0.82mg 5.25mg Sunflower seed
Magnesium 29mg 325mg Sunflower seed
Phosphorus 68mg 660mg Sunflower seed
Potassium 123mg 645mg Sunflower seed
Sodium 241mg 9mg Sunflower seed
Zinc 0.73mg 5mg Sunflower seed
Copper 0.269mg 1.8mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin E 0.19mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 0.02mg 1.48mg Sunflower seed
Vitamin B2 0.06mg 0.355mg Sunflower seed
Vitamin B3 0.22mg 8.335mg Sunflower seed
Vitamin B5 mg 1.13mg Sunflower seed
Vitamin B6 0.096mg 1.345mg Sunflower seed
Folate 3µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 1.1µg 0µg Macaroon
Tryptophan mg 0.348mg Sunflower seed
Threonine mg 0.928mg Sunflower seed
Isoleucine mg 1.139mg Sunflower seed
Leucine mg 1.659mg Sunflower seed
Lysine mg 0.937mg Sunflower seed
Methionine mg 0.494mg Sunflower seed
Phenylalanine mg 1.169mg Sunflower seed
Valine mg 1.315mg Sunflower seed
Histidine mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 20.099g 4.455g Sunflower seed
Monounsaturated Fat 1.61g 18.528g Sunflower seed
Polyunsaturated fat 0.81g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macaroon Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Macaroon
156
Sunflower seed
Mineral Summary Score
29
Macaroon
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Macaroon
125%
Sunflower seed
Carbohydrates
61%
Macaroon
20%
Sunflower seed
Fats
104%
Macaroon
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Sunflower seed
Sunflower seed is lower in Sugar (difference - 42.54g)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 232mg)
Which food is lower in Saturated Fat?
Sunflower seed
Sunflower seed is lower in Saturated Fat (difference - 15.644g)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.