Comparing Nutrients in 500 calories Pie, fried pies, lemonVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Pie, fried pies, lemon

158g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Pie, fried pies, lemon, which is very high in comparison to other foods. Pie, fried pies, lemon having high energy density.

Which food has more nutrients per 500 calories - Pie, fried pies, lemon or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pie, fried pies, lemon

44%

52%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Pie, fried pies, lemonvs 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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26.3%25.5g

Fat

44.7%43.3g

25.5 gvs43.3 g

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

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12%3.9g

Saturated Fat

18.7%5.97g

3.9 gvs5.97 g

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

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56%0.9g

Omega 3

4.28%0.068g

0.9 gvs0.068 g

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

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44.8%7.6g

Omega 6

170%29g

7.6 gvs29 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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52%67.4g

Carbohydrate

15%19.3g

67.4 gvs19.3 g

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

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Sugars

3.62%2.63g

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

NA gvs2.63 g

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

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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]

NA gvs0 g

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

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%2g

NA gvs2 g

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

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11%4.1g

Fiber

23.6%8.95g

4.1 gvs8.95 g

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

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8.48%4.75g

Protein

30.3%17g

4.75 gvs17 g

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

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Vitamins

Pie, fried pies, lemonvs Oil Roasted Sunflower Seeds

0.35%3.16μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.16 μgvs0 μg

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

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18.6%0.22mg

Vitamin B1

22.5%0.27mg

Thiamine

0.22 mgvs0.27 mg

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

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13%0.17mg

Vitamin B2

18%0.24mg

Riboflavin

0.17 mgvs0.24 mg

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

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14%2.25mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

2.25 mgvs3.5 mg

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

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3.5%0.17mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.17 mgvs5.86 mg

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

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3.65%0.047mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.047 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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7.12%28.5μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

28.5 μgvs198 μg

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

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5.27%0.13μg

Vitamin B12

0%0μg

Cobalamin

0.13 μgvs0 μg

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

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0%0mg

Vitamin C

1.03%0.93mg

Ascorbic acid

0 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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Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

NA mgvs30.7 mg

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

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Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

NA μgvs2.6 μg

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

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Minerals

Pie, fried pies, lemonvs Oil Roasted Sunflower Seeds

3.5%35mg

Calcium

7.35%73.5mg

35 mgvs73.5 mg

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

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8.26%0.074mg

Copper

169%1.52mg

0.074 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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24%1.93mg

Iron

45%3.6mg

1.93 mgvs3.6 mg

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

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3.77%16mg

Magnesium

25.5%107mg

16 mgvs107 mg

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

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15.4%0.35mg

Manganese

76.4%1.76mg

0.35 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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9.7%68mg

Phosphorus

137%962mg

68 mgvs962 mg

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

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3.02%103mg

Potassium

12%408mg

103 mgvs408 mg

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

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6.9%3.8μg

Selenium

120%66μg

3.8 μgvs66 μg

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

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39.5%592mg

Sodium

0.17%2.53mg

592 mgvs2.53 mg

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

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3.3%0.36mg

Zinc

40%4.4mg

0.36 mgvs4.4 mg

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

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1.6%59.5g

Water

0.035%1.3g

59.5 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 Pie, fried pies, lemon vs Oil Roasted Sunflower Seeds:

Pie, fried pies, lemon have more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 33.7 times more Vitamin B5, 14.1 times more Vitamin B6 and 6.9 times more Vitamin B9 than Pie, fried pies, lemon.
Both Pie, fried pies, lemon and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
Both Pie, fried pies, lemon as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Pie, fried pies, lemon vs Oil Roasted Sunflower Seeds:

Pie, fried pies, lemon have 233.6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 20.5 times more Copper, 1.9 times more Iron, 6.8 times more Magnesium, 5 times more Manganese, 14.1 times more Phosphorus, 4 times more Potassium, 17.4 times more Selenium and 12.1 times more Zinc than Pie, fried pies, lemon.

Comparison of macro-nutrients per 500 calories:

Pie, fried pies, lemon have 13.1 times more Omega 3 and 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Fat, 1.5 times more Saturated Fat, 3.8 times more Omega 6, 2.2 times more Fiber and 3.6 times more Protein than Pie, fried pies, lemon.
Both Pie, fried pies, lemon and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Pie, fried pies, lemon as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Pie, fried pies, lemonVS Pie crust, standard-type, frozen, ready-to-bake, unenrichedOil Roasted Sunflower SeedsVS Pie crust, standard-type, frozen, ready-to-bake, unenrichedPie, fried pies, lemonVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Pie, fried pies, lemonVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Pie, fried pies, lemon or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: