Comparing Nutrients in 500 calories Dark RaisinsVS Sunflower Seeds

Weight per 500 calories

Dark Raisins

167g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 2 times more energy per unit of mass than Dark Seedless Raisins, which is very high in comparison to other foods. Dark Raisins having high energy density.

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

Macros Ratio

Protein Fat Carbs

Dark Raisins

95%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Dark Raisinsvs 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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0.43%0.42g

Fat

45.4%44g

0.42 gvs44 g

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

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0.49%0.16g

Saturated Fat

12%3.8g

0.16 gvs3.8 g

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

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1.46%0.023g

Omega 3

3.2%0.051g

0.023 gvs0.051 g

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

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0.38%0.065g

Omega 6

116%19.7g

0.065 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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102%133g

Carbohydrate

13%17g

133 gvs17 g

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

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150%109g

Sugars

3.1%2.24g

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

109 gvs2.24 g

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

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80%58g

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]

58 gvsNA g

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

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%51g

Glucose

51 gvsNA g

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

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%0g

Sucrose

%2.14g

0 gvs2.14 g

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

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20%7.53g

Fiber

19.4%7.36g

7.53 gvs7.36 g

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

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9.85%5.5g

Protein

31.8%17.8g

5.5 gvs17.8 g

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

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Vitamins

Dark Raisinsvs 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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14.8%0.18mg

Vitamin B1

106%1.27mg

Thiamine

0.18 mgvs1.27 mg

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

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16%0.21mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.21 mgvs0.3 mg

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

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8%1.3mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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22.4%0.29mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.29 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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2.1%8.36μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

8.36 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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4.27%3.85mg

Vitamin C

1.33%1.2mg

Ascorbic acid

3.85 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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1.34%0.2mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.2 mgvs30 mg

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

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4.88%5.85μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.85 μgvs0 μg

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

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Minerals

Dark Raisinsvs Sunflower Seeds

10.4%104mg

Calcium

6.68%66.8mg

104 mgvs66.8 mg

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

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50.5%0.45mg

Copper

171%1.54mg

0.45 mgvs1.54 mg

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

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9.78%391μg

Fluoride

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

391 μgvsNA μg

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

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37.4%3mg

Iron

56%4.5mg

3 mgvs4.5 mg

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

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14.3%60.2mg

Magnesium

66.3%278mg

60.2 mgvs278 mg

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

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20.4%0.47mg

Manganese

72.6%1.67mg

0.47 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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23.4%164mg

Phosphorus

80.7%565mg

164 mgvs565 mg

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

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36.6%1244mg

Potassium

16.2%552mg

1244 mgvs552 mg

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

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1.82%1μg

Selenium

82.5%45.4μg

1 μgvs45.4 μg

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

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2.9%43.5mg

Sodium

0.51%7.7mg

43.5 mgvs7.7 mg

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

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5.47%0.6mg

Zinc

39%4.3mg

0.6 mgvs4.3 mg

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

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0.7%26g

Water

0.11%4.05g

26 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 Dark Raisins vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 7.1 times more Vitamin B1, 1.5 times more Vitamin B2, 5.6 times more Vitamin B3, 4 times more Vitamin B6, 23.2 times more Vitamin B9 and 150.1 times more Vitamin E than Dark Seedless Raisins.
Both Dark Seedless Raisins as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Dark Raisins vs Sunflower Seeds:

Dark Seedless Raisins have 1.6 times more Calcium and 2.3 times more Potassium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 1.5 times more Iron, 4.6 times more Magnesium, 3.6 times more Manganese, 3.4 times more Phosphorus, 45.2 times more Selenium and 7.1 times more Zinc than Dark Seedless Raisins.

Comparison of macro-nutrients per 500 calories:

Dark Seedless Raisins have 7.7 times more Carbohydrate and 48.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 105.4 times more Fat, 24.3 times more Saturated Fat, 302.6 times more Omega 6 and 3.2 times more Protein than Dark Seedless Raisins.
Both Dark Seedless Raisins and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
Both Dark Seedless Raisins 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:

Dark RaisinsVS Seeded RaisinsSunflower SeedsVS Seeded RaisinsDark RaisinsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Dark RaisinsVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: