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  6. Macaroon vs. Sunflower seeds

Macaroon vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on the differences between macaroon and sunflower seeds

  • Sunflower seeds are higher than macaroon in vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, folate, and iron.
  • Sunflower seeds cover your daily vitamin E needs 233% more than macaroon.
  • Macaroon contains 5 times more saturated fat than sunflower seeds. While macaroon contains 20.099g of saturated fat, sunflower seeds contain only 4.455g.
  • The glycemic index of sunflower seeds is lower.

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

Infographic

Macaroon vs Sunflower seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1020.7%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +424.4%
Contains more IronIron +540.2%
Contains more CopperCopper +569.1%
Contains more ZincZinc +584.9%
Contains more PhosphorusPhosphorus +870.6%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +679.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +18410.5%
Contains more Vitamin B1Vitamin B1 +7300%
Contains more Vitamin B2Vitamin B2 +491.7%
Contains more Vitamin B3Vitamin B3 +3688.6%
Contains more Vitamin B6Vitamin B6 +1301%
Contains more FolateFolate +7466.7%
Contains more CholineCholine +505.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Sunflower seeds DV% diff.
Vitamin E 0.19mg 35.17mg 233%
Copper 0.269mg 1.8mg 170%
Polyunsaturated fat 0.81g 23.137g 149%
Vitamin B1 0.02mg 1.48mg 122%
Vitamin B6 0.096mg 1.345mg 96%
Manganese 1.95mg 85%
Phosphorus 68mg 660mg 85%
Selenium 6.8µg 53µg 84%
Saturated fat 20.099g 4.455g 71%
Magnesium 29mg 325mg 70%
Folate 3µg 227µg 56%
Iron 0.82mg 5.25mg 55%
Vitamin B3 0.22mg 8.335mg 51%
Fats 22.55g 51.46g 44%
Monounsaturated fat 1.61g 18.528g 42%
Zinc 0.73mg 5mg 39%
Protein 3.02g 20.78g 36%
Vitamin B5 1.13mg 23%
Vitamin B2 0.06mg 0.355mg 23%
Potassium 123mg 645mg 15%
Fiber 5.1g 8.6g 14%
Carbs 61.22g 20g 14%
Sodium 241mg 9mg 10%
Choline 9.1mg 55.1mg 8%
Calcium 5mg 78mg 7%
Calories 460kcal 584kcal 6%
Vitamin C 0mg 1.4mg 2%
Vitamin K 1.1µg 0µg 1%
Net carbs 56.12g 11.4g N/A
Sugar 45.16g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +206.1%
Contains more WaterWater +143.1%
Contains more ProteinProtein +588.1%
Contains more FatsFats +128.2%
Contains more OtherOther +77.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -77.8%
Contains more Mono. FatMonounsaturated fat +1050.8%
Contains more Poly. FatPolyunsaturated fat +2756.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

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