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Sunflower seed vs Macaroon - In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Macaroon

  • 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.
  • Sunflower seed contains 76 times more Folate than Macaroon. While Sunflower seed contains 227µg of Folate, Macaroon contains only 3µg.
  • The amount of Saturated Fat in Sunflower seed is lower.

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

Infographic

Sunflower seed vs Macaroon 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 Iron +540.2%
Contains more Calcium +1460%
Contains more Potassium +424.4%
Contains more Magnesium +1020.7%
Contains more Copper +569.1%
Contains more Zinc +584.9%
Contains more Phosphorus +870.6%
Contains less Sodium -96.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 2% 11% 21% 90% 20% 30% 32%
Contains more Iron +540.2%
Contains more Calcium +1460%
Contains more Potassium +424.4%
Contains more Magnesium +1020.7%
Contains more Copper +569.1%
Contains more Zinc +584.9%
Contains more Phosphorus +870.6%
Contains less Sodium -96.3%

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +18410.5%
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%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 5% 14% 5% 0% 23% 0% 3% 3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +18410.5%
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%
Contains more Vitamin K +∞%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Macaroon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
156
Sunflower seed
4
Macaroon
Mineral Summary Score
191
Sunflower seed
29
Macaroon

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
125%
Sunflower seed
18%
Macaroon
Carbohydrates
20%
Sunflower seed
61%
Macaroon
Fats
238%
Sunflower seed
104%
Macaroon

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