Comparing Nutrients in 500 calories CeleryVS Sunflower Seeds

Weight per 500 calories

Celery

3571g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 41.7 times more energy per unit of mass than Raw Celery, which is very high in comparison to other foods. Celery having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Celery

17%

74%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Celeryvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

6.26%6.07g

Fat

45.4%44g

6.07 gvs44 g

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

Find Vegetables rich in Fat

4.7%1.5g

Saturated Fat

12%3.8g

1.5 gvs3.8 g

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

Find Vegetables rich in Saturated Fat

0%0g

Omega 3

3.2%0.051g

0 gvs0.051 g

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

Find Vegetables rich in Omega 3

16.6%2.82g

Omega 6

116%19.7g

2.82 gvs19.7 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

81.6%106g

Carbohydrate

13%17g

106 gvs17 g

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

Find Vegetables rich in Carbohydrate

66%48g

Sugars

3.1%2.24g

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

48 gvs2.24 g

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

Find Vegetables rich in Sugars

18.2%13.2g

Fructose

≤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]

13.2 gvsNA g

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

Find Vegetables rich in Fructose

%14.3g

Glucose

14.3 gvsNA g

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

Find Vegetables rich in Glucose

%2.86g

Sucrose

%2.14g

2.86 gvs2.14 g

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

Find Vegetables rich in Sucrose

150%57g

Fiber

19.4%7.36g

57 gvs7.36 g

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

Find Vegetables rich in Fiber

44%24.6g

Protein

31.8%17.8g

24.6 gvs17.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Celeryvs Sunflower Seeds

87.3%786μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

786 μgvs2.57 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

62.5%0.75mg

Vitamin B1

106%1.27mg

Thiamine

0.75 mgvs1.27 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

157%2.04mg

Vitamin B2

23.4%0.3mg

Riboflavin

2.04 mgvs0.3 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

71.4%11.4mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

11.4 mgvs7.14 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

176%8.8mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

8.8 mgvs0.97 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

203%2.64mg

Vitamin B6

88.6%1.15mg

Pyridoxine

2.64 mgvs1.15 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

321%1286μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

1286 μgvs194 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

123%111mg

Vitamin C

1.33%1.2mg

Ascorbic acid

111 mgvs1.2 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

64.3%9.64mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

9.64 mgvs30 mg

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

Find Vegetables rich in Vitamin E

872%1046μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1046 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Celeryvs Sunflower Seeds

143%1429mg

Calcium

6.68%66.8mg

1429 mgvs66.8 mg

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

Find Vegetables rich in Calcium

139%1.25mg

Copper

171%1.54mg

1.25 mgvs1.54 mg

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

Find Vegetables rich in Copper

3.57%143μg

Fluoride

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

143 μgvsNA μg

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

Find Vegetables rich in Fluoride

89.3%7.14mg

Iron

56%4.5mg

7.14 mgvs4.5 mg

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

Find Vegetables rich in Iron

94%393mg

Magnesium

66.3%278mg

393 mgvs278 mg

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

Find Vegetables rich in Magnesium

160%3.68mg

Manganese

72.6%1.67mg

3.68 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

0%0μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

0 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

122%857mg

Phosphorus

80.7%565mg

857 mgvs565 mg

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

Find Vegetables rich in Phosphorus

273%9286mg

Potassium

16.2%552mg

9286 mgvs552 mg

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

Find Vegetables rich in Potassium

26%14.3μg

Selenium

82.5%45.4μg

14.3 μgvs45.4 μg

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

Find Vegetables rich in Selenium

190%2857mg

Sodium

0.51%7.7mg

2857 mgvs7.7 mg

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

Find Vegetables rich in Sodium

42.2%4.64mg

Zinc

39%4.3mg

4.64 mgvs4.3 mg

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

Find Vegetables rich in Zinc

92%3408g

Water

0.11%4.05g

3408 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Celery vs Sunflower Seeds:

Raw Celery has 305.9 times more Vitamin A, 6.7 times more Vitamin B2, 1.6 times more Vitamin B3, 9.1 times more Vitamin B5, 2.3 times more Vitamin B6, 6.6 times more Vitamin B9, 92.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1 and 3.1 times more Vitamin E than Raw Celery.
Both Raw Celery as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Celery vs Sunflower Seeds:

Raw Celery has 21.4 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 16.8 times more Potassium, 370.8 times more Sodium and 841.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Selenium than Raw Celery.
Both Raw Celery and Dried Sunflower Seed Kernels have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Celery has 6.2 times more Carbohydrate, 21.3 times more Sugars, 7.8 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.3 times more Fat, 2.5 times more Saturated Fat and 7 times more Omega 6 than Raw Celery.
Both Raw Celery and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Celery as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CeleryVS Boiled CelerySunflower SeedsVS Boiled CeleryCeleryVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories CeleryVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: