Comparing Nutrients in 500 calories Asian PearsVS Roasted Sunflower Seeds

Weight per 500 calories

Asian Pears

1191g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 13.9 times more energy per unit of mass than Raw Asian Pears, which is very high in comparison to other foods. Asian Pears having low energy density.

Which food has more nutrients per 500 calories - Asian Pears or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Asian Pears

92%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Asian Pearsvs 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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2.82%2.74g

Fat

44%42.8g

2.74 gvs42.8 g

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

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0.45%0.14g

Saturated Fat

14%4.5g

0.14 gvs4.5 g

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

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0.74%0.012g

Omega 3

3.7%0.059g

0.012 gvs0.059 g

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

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3.8%0.64g

Omega 6

166%28g

0.64 gvs28 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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98%127g

Carbohydrate

16%20.7g

127 gvs20.7 g

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

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116%84g

Sugars

3.23%2.35g

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

84 gvs2.35 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

NA gvsNA g

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

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113%43g

Fiber

25%9.54g

43 gvs9.54 g

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

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10.6%5.95g

Protein

29.7%16.6g

5.95 gvs16.6 g

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

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Vitamins

Asian Pearsvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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8.93%0.11mg

Vitamin B1

7.6%0.091mg

Thiamine

0.11 mgvs0.091 mg

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

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9.16%0.12mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.12 mgvs0.21 mg

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

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16.3%2.6mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs6.05 mg

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

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16.7%0.83mg

Vitamin B5

121%6.05mg

Pantothenic acid

0.83 mgvs6.05 mg

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

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20%0.26mg

Vitamin B6

53%0.69mg

Pyridoxine

0.26 mgvs0.69 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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24%95μg

Vitamin B9

51%204μg

Folates and Folic Acid

95 μgvs204 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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50.3%45.2mg

Vitamin C

1.34%1.2mg

Ascorbic acid

45.2 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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9.52%1.43mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

1.43 mgvs22.4 mg

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

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44.6%53.6μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

53.6 μgvs2.3 μg

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

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Minerals

Asian Pearsvs Roasted Sunflower Seeds

4.76%47.6mg

Calcium

6%60mg

47.6 mgvs60 mg

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

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66%0.6mg

Copper

175%1.57mg

0.6 mgvs1.57 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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0%0mg

Iron

41%3.26mg

0 mgvs3.26 mg

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

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22.7%95mg

Magnesium

26.4%111mg

95 mgvs111 mg

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

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31%0.71mg

Manganese

79%1.8mg

0.71 mgvs1.8 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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18.7%131mg

Phosphorus

142%992mg

131 mgvs992 mg

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

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42.4%1440mg

Potassium

21.5%730mg

1440 mgvs730 mg

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

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2.16%1.2μg

Selenium

124%68μg

1.2 μgvs68 μg

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

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0%0mg

Sodium

0.17%2.58mg

0 mgvs2.58 mg

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

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2.16%0.24mg

Zinc

41.3%4.54mg

0.24 mgvs4.54 mg

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

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28.4%1051g

Water

0.028%1.03g

1051 gvs1.03 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 Asian Pears vs Roasted Sunflower Seeds:

Raw Asian Pears have 37.6 times more Vitamin C and 23.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 7.3 times more Vitamin B5, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 15.7 times more Vitamin E than Raw Asian Pears.
Both Raw Asian Pears and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Asian Pears as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Asian Pears vs Roasted Sunflower Seeds:

Raw Asian Pears have 2 times more Potassium and 1019.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 2.6 times more Copper, more Iron, 2.5 times more Manganese, 7.6 times more Phosphorus, 57.2 times more Selenium and 19.1 times more Zinc than Raw Asian Pears.
Both Raw Asian Pears and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Asian Pears have 6.1 times more Carbohydrate, 35.8 times more Sugars and 4.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 15.6 times more Fat, 31.4 times more Saturated Fat, 43.8 times more Omega 6 and 2.8 times more Protein than Raw Asian Pears.
Both Raw Asian Pears and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Raw Asian Pears as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Asian PearsVS Fruit cocktail, canned, heavy syrup, drainedRoasted Sunflower SeedsVS Fruit cocktail, canned, heavy syrup, drainedAsian PearsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Asian PearsVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Asian Pears or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: