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  6. Sunflower seeds vs. Macaroon

Sunflower seeds vs. Macaroon — In-Depth Nutrition Comparison

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A recap on the differences between sunflower seeds and macaroon

  • 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.
  • Sunflower seeds contain 76 times more folate than macaroon. While sunflower seeds contain 227µg of folate, macaroon contains only 3µg.
  • The amount of saturated fat in sunflower seeds is lower.
  • The glycemic index of sunflower seeds is lower.

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

Infographic

Sunflower seeds 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" 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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%
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 ManganeseManganese +∞%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1301%
Contains more FolateFolate +7466.7%
Contains more CholineCholine +505.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 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. Sunflower seeds - 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.