Comparing Nutrients in 500 calories Jams and preservesVS Sunflower Seeds

Weight per 500 calories

Jams and preserves

180g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 2.1 times more energy per unit of mass than Jams and preserves, which is very high in comparison to other foods. Jams and preserves having high energy density.

Which food has more nutrients per 500 calories - Jams and preserves or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Jams and preserves

99%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Jams and preservesvs 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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0.13%0.13g

Fat

45.4%44g

0.13 gvs44 g

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

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0.056%0.018g

Saturated Fat

12%3.8g

0.018 gvs3.8 g

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

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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 .

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0%0g

Omega 6

116%19.7g

0 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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95%124g

Carbohydrate

13%17g

124 gvs17 g

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

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120%87.2g

Sugars

3.1%2.24g

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

87.2 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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5.2%1.98g

Fiber

19.4%7.36g

1.98 gvs7.36 g

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

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1.2%0.67g

Protein

31.8%17.8g

0.67 gvs17.8 g

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

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Vitamins

Jams and preservesvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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2.4%0.029mg

Vitamin B1

106%1.27mg

Thiamine

0.029 mgvs1.27 mg

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

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10.5%0.14mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.14 mgvs0.3 mg

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

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0.4%0.065mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

0.065 mgvs7.14 mg

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

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0.72%0.036mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.036 mgvs0.97 mg

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

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2.77%0.036mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.036 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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4.95%19.8μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

19.8 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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17.6%16mg

Vitamin C

1.33%1.2mg

Ascorbic acid

16 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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1.44%0.22mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.22 mgvs30 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Jams and preservesvs Sunflower Seeds

3.6%36mg

Calcium

6.68%66.8mg

36 mgvs66.8 mg

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

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20%0.18mg

Copper

171%1.54mg

0.18 mgvs1.54 mg

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

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0.85%34μg

Fluoride

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

34 μgvsNA μg

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

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11%0.88mg

Iron

56%4.5mg

0.88 mgvs4.5 mg

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

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1.7%7.2mg

Magnesium

66.3%278mg

7.2 mgvs278 mg

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

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3.13%0.072mg

Manganese

72.6%1.67mg

0.072 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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4.9%34mg

Phosphorus

80.7%565mg

34 mgvs565 mg

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

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4.07%138mg

Potassium

16.2%552mg

138 mgvs552 mg

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

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6.54%3.6μg

Selenium

82.5%45.4μg

3.6 μgvs45.4 μg

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

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3.84%57.6mg

Sodium

0.51%7.7mg

57.6 mgvs7.7 mg

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

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0.98%0.11mg

Zinc

39%4.3mg

0.11 mgvs4.3 mg

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

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1.5%55g

Water

0.11%4.05g

55 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 Jams and preserves vs Sunflower Seeds:

Jams and preserves have 13.2 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 44 times more Vitamin B1, 2.2 times more Vitamin B2, 110.2 times more Vitamin B3, 26.9 times more Vitamin B5, 32 times more Vitamin B6, 9.8 times more Vitamin B9 and 139.5 times more Vitamin E than Jams and preserves.
Both Jams and preserves as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Jams and preserves vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 8.6 times more Copper, 5.1 times more Iron, 38.7 times more Magnesium, 23.2 times more Manganese, 16.5 times more Phosphorus, 4 times more Potassium, 12.6 times more Selenium and 39.7 times more Zinc than Jams and preserves.

Comparison of macro-nutrients per 500 calories:

Jams and preserves have 7.2 times more Carbohydrate and 38.9 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 349.9 times more Fat, 212.1 times more Saturated Fat, more Omega 6, 3.7 times more Fiber and 26.7 times more Protein than Jams and preserves.
Both Jams and preserves and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Jams and preserves 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:

Jams and preservesVS JelliesSunflower SeedsVS JelliesJams and preservesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Jams and preservesVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Jams and preserves or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: