Comparing Nutrients in 500 calories Sunflower SeedsVS Bananas

Weight per 500 calories

Sunflower Seeds

85.6g

Bananas

562g

Sunflower Seeds have 6.6 times more energy per 100g than Bananas. It has very high energy density when compared to other foods. Raw Bananas having average energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Bananas

93%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Bananas

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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45.4%44g

Fat

1.9%1.85g

44 gvs1.85 g

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

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12%3.8g

Saturated Fat

1.97%0.63g

3.8 gvs0.63 g

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

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3.2%0.051g

Omega 3

9.5%0.15g

0.051 gvs0.15 g

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

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116%19.7g

Omega 6

1.52%0.26g

19.7 gvs0.26 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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13%17g

Carbohydrate

99%128g

17 gvs128 g

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

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3.1%2.24g

Sugars

95%68.7g

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

2.24 gvs68.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

37.6%27.2g

≤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 gvs27.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%28g

NA gvs28 g

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

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%2.14g

Sucrose

%13.4g

2.14 gvs13.4 g

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

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19.4%7.36g

Fiber

38.4%14.6g

7.36 gvs14.6 g

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

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31.8%17.8g

Protein

11%6.12g

17.8 gvs6.12 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Bananas

0.29%2.57μg

Vitamin A

1.87%17μg

RAE, retinol activity equivalents

2.57 μgvs17 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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106%1.27mg

Vitamin B1

14.5%0.17mg

Thiamine

1.27 mgvs0.17 mg

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

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23.4%0.3mg

Vitamin B2

31.5%0.41mg

Riboflavin

0.3 mgvs0.41 mg

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

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44.6%7.14mg

Vitamin B3

23.3%3.74mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs3.74 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.3%0.97mg

Vitamin B5

37.5%1.88mg

Pantothenic acid

0.97 mgvs1.88 mg

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

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88.6%1.15mg

Vitamin B6

159%2.06mg

Pyridoxine

1.15 mgvs2.06 mg

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

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Vitamin B7

0%0μg

Biotin

NA μgvs0 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.6%194μg

Vitamin B9

28%112μg

Folates and Folic Acid

194 μgvs112 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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1.33%1.2mg

Vitamin C

54.3%49mg

Ascorbic acid

1.2 mgvs49 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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201%30mg

Vitamin E

3.75%0.56mg

Tocopherols and Tocotrienols

30 mgvs0.56 mg

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

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0%0μg

Vitamin K

2.34%2.8μg

Phytomenadione or phylloquinone

0 μgvs2.8 μg

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

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Minerals

Sunflower Seedsvs Bananas

6.68%66.8mg

Calcium

2.8%28mg

66.8 mgvs28 mg

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

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171%1.54mg

Copper

48.7%0.44mg

1.54 mgvs0.44 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.31%12.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs12.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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56%4.5mg

Iron

18.3%1.46mg

4.5 mgvs1.46 mg

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

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66.3%278mg

Magnesium

36%152mg

278 mgvs152 mg

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

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72.6%1.67mg

Manganese

66%1.5mg

1.67 mgvs1.5 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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80.7%565mg

Phosphorus

17.7%124mg

565 mgvs124 mg

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

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16.2%552mg

Potassium

59%2011mg

552 mgvs2011 mg

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

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82.5%45.4μg

Selenium

10.2%5.6μg

45.4 μgvs5.6 μg

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

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0.51%7.7mg

Sodium

0.37%5.6mg

7.7 mgvs5.6 mg

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

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39%4.3mg

Zinc

7.66%0.84mg

4.3 mgvs0.84 mg

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

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0.11%4.05g

Water

11.4%421g

4.05 gvs421 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 Sunflower Seeds vs Bananas:

Dried Sunflower Seed Kernels have 7.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.7 times more Vitamin B9 and 53.6 times more Vitamin E than Raw Bananas.
While Raw Bananas contain 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 40.8 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Bananas:

Dried Sunflower Seed Kernels have 2.4 times more Calcium, 3.5 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 4.6 times more Phosphorus, 8.1 times more Selenium and 5.1 times more Zinc than Raw Bananas.
While Raw Bananas contain 3.6 times more Potassium and 103.9 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Bananas have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 23.8 times more Fat, 6.1 times more Saturated Fat, 76.4 times more Omega 6 and 2.9 times more Protein than Raw Bananas.
While Raw Bananas contain 3 times more Omega 3, 7.5 times more Carbohydrate, 30.6 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Bananas have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Raw Bananas have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsBananasVS Roasted Sunflower SeedsSunflower SeedsVS Banana PowderBananasVS Banana Powder

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Bananas

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: