Comparing Nutrients in 500 calories Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquidsVS Sunflower Seeds

Weight per 500 calories

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids

685g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 8 times more energy per unit of mass than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids, which is very high in comparison to other foods. Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids having average energy density.

Which food has more nutrients per 500 calories - Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids

97%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquidsvs 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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0.49%0.48g

Fat

45.4%44g

0.48 gvs44 g

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

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0.21%0.068g

Saturated Fat

12%3.8g

0.068 gvs3.8 g

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

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1.7%0.027g

Omega 3

3.2%0.051g

0.027 gvs0.051 g

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

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1.1%0.18g

Omega 6

116%19.7g

0.18 gvs19.7 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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100%130g

Carbohydrate

13%17g

130 gvs17 g

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

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169%123g

Sugars

3.1%2.24g

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

123 gvs2.24 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%2.14g

NA gvs2.14 g

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

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18%6.85g

Fiber

19.4%7.36g

6.85 gvs7.36 g

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

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4.77%2.67g

Protein

31.8%17.8g

2.67 gvs17.8 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquidsvs Sunflower Seeds

7.6%68.5μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

68.5 μgvs2.57 μg

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

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10.3%0.12mg

Vitamin B1

106%1.27mg

Thiamine

0.12 mgvs1.27 mg

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

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10%0.13mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.13 mgvs0.3 mg

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

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16%2.56mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

2.56 mgvs7.14 mg

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

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8.2%0.41mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.41 mgvs0.97 mg

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

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26.3%0.34mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.34 mgvs1.15 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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5.14%20.5μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

20.5 μgvs194 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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14.5%13mg

Vitamin C

1.33%1.2mg

Ascorbic acid

13 mgvs1.2 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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18.3%2.74mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

2.74 mgvs30 mg

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

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15%18μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

18 μgvs0 μg

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

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Minerals

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquidsvs Sunflower Seeds

4.1%41mg

Calcium

6.68%66.8mg

41 mgvs66.8 mg

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

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52.5%0.47mg

Copper

171%1.54mg

0.47 mgvs1.54 mg

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

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1.58%63μg

Fluoride

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

63 μgvsNA μg

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

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25%2mg

Iron

56%4.5mg

2 mgvs4.5 mg

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

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8.15%34.2mg

Magnesium

66.3%278mg

34.2 mgvs278 mg

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

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43%0.99mg

Manganese

72.6%1.67mg

0.99 mgvs1.67 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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10.8%75.3mg

Phosphorus

80.7%565mg

75.3 mgvs565 mg

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

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17.7%603mg

Potassium

16.2%552mg

603 mgvs552 mg

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

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6.23%3.42μg

Selenium

82.5%45.4μg

3.42 μgvs45.4 μg

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

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2.74%41mg

Sodium

0.51%7.7mg

41 mgvs7.7 mg

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

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5%0.55mg

Zinc

39%4.3mg

0.55 mgvs4.3 mg

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

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15%551g

Water

0.11%4.05g

551 gvs4.05 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 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids vs Sunflower Seeds:

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids have 26.7 times more Vitamin A, 10.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6, 9.5 times more Vitamin B9 and 11 times more Vitamin E than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids.
Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids 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 Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids vs Sunflower Seeds:

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids have 136 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 3.3 times more Copper, 2.3 times more Iron, 8.1 times more Magnesium, 1.7 times more Manganese, 7.5 times more Phosphorus, 13.3 times more Selenium and 7.8 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids.
Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids and Dried Sunflower Seed Kernels have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids have 7.6 times more Carbohydrate and 54.7 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 91.9 times more Fat, 55.7 times more Saturated Fat, 106.7 times more Omega 6 and 6.7 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids.
Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
Both Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids 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:

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquidsVS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquidsSunflower SeedsVS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquidsFruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquidsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquidsVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: