Comparing Nutrients in 500 calories Granny Smith ApplesVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Granny Smith Apples

862g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 10.2 times more energy per unit of mass than Raw Granny Smith Apples with skin , which is very high in comparison to other foods. Granny Smith Apples having low energy density.

Which food has more nutrients per 500 calories - Granny Smith Apples or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Granny Smith Apples

94%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Granny Smith Applesvs Oil Roasted Sunflower Seeds

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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1.7%1.64g

Fat

44.7%43.3g

1.64 gvs43.3 g

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

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Saturated Fat

18.7%5.97g

NA gvs5.97 g

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

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Omega 3

4.28%0.068g

NA gvs0.068 g

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

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Omega 6

170%29g

NA gvs29 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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90%117g

Carbohydrate

15%19.3g

117 gvs19.3 g

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

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114%82.7g

Sugars

3.62%2.63g

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

82.7 gvs2.63 g

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

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59.5%43g

Fructose

0%0g

≤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]

43 gvs0 g

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

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%23g

Glucose

%0.63g

23 gvs0.63 g

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

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%16.6g

Sucrose

%2g

16.6 gvs2 g

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

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63.5%24g

Fiber

23.6%8.95g

24 gvs8.95 g

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

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6.77%3.8g

Protein

30.3%17g

3.8 gvs17 g

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

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Vitamins

Granny Smith Applesvs Oil Roasted Sunflower Seeds

4.8%43μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

43 μgvs0 μg

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

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13.6%0.16mg

Vitamin B1

22.5%0.27mg

Thiamine

0.16 mgvs0.27 mg

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

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16.6%0.22mg

Vitamin B2

18%0.24mg

Riboflavin

0.22 mgvs0.24 mg

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

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6.8%1.1mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs3.5 mg

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

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9.66%0.48mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.48 mgvs5.86 mg

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

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24.5%0.32mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.32 mgvs0.67 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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6.47%26μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

26 μgvs198 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

1.03%0.93mg

Ascorbic acid

NA mgvs0.93 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.3%1.55mg

Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

1.55 mgvs30.7 mg

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

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23%27.6μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

27.6 μgvs2.6 μg

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

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Minerals

Granny Smith Applesvs Oil Roasted Sunflower Seeds

4.3%43mg

Calcium

7.35%73.5mg

43 mgvs73.5 mg

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

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29.7%0.27mg

Copper

169%1.52mg

0.27 mgvs1.52 mg

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

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Fluoride

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

NA μgvsNA μg

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

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16%1.3mg

Iron

45%3.6mg

1.3 mgvs3.6 mg

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

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10.3%43mg

Magnesium

25.5%107mg

43 mgvs107 mg

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

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16.5%0.38mg

Manganese

76.4%1.76mg

0.38 mgvs1.76 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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14.8%103mg

Phosphorus

137%962mg

103 mgvs962 mg

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

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30.4%1034mg

Potassium

12%408mg

1034 mgvs408 mg

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

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1.57%0.86μg

Selenium

120%66μg

0.86 μgvs66 μg

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

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0.57%8.62mg

Sodium

0.17%2.53mg

8.62 mgvs2.53 mg

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

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3.13%0.34mg

Zinc

40%4.4mg

0.34 mgvs4.4 mg

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

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20%737g

Water

0.035%1.3g

737 gvs1.3 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 Granny Smith Apples vs Oil Roasted Sunflower Seeds:

Raw Granny Smith Apples with skin have 10.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 3.2 times more Vitamin B3, 12.1 times more Vitamin B5, 2.1 times more Vitamin B6, 7.6 times more Vitamin B9 and 19.8 times more Vitamin E than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
Both Raw Granny Smith Apples with skin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Granny Smith Apples vs Oil Roasted Sunflower Seeds:

Raw Granny Smith Apples with skin have 2.5 times more Potassium and 566.4 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 5.7 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 4.6 times more Manganese, 9.3 times more Phosphorus, 76.6 times more Selenium and 12.8 times more Zinc than Raw Granny Smith Apples with skin .

Comparison of macro-nutrients per 500 calories:

Raw Granny Smith Apples with skin have 6.1 times more Carbohydrate, 31.5 times more Sugars, more Fructose and 2.7 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 26.5 times more Fat and 4.5 times more Protein than Raw Granny Smith Apples with skin .
Both Raw Granny Smith Apples with skin and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Granny Smith Apples with skin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Granny Smith ApplesVS Gala ApplesOil Roasted Sunflower SeedsVS Gala ApplesGranny Smith ApplesVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Granny Smith ApplesVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Granny Smith Apples or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: