Comparing Nutrients in 500 calories Golden RaisinsVS Roasted Sunflower Seeds

Weight per 500 calories

Golden Raisins

166g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more energy per unit of mass than Golden Seedless Raisins, which is very high in comparison to other foods. Golden Raisins having high energy density.

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

Macros Ratio

Protein Fat Carbs

Golden Raisins

95%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Golden Raisinsvs 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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0.34%0.33g

Fat

44%42.8g

0.33 gvs42.8 g

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

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0.34%0.11g

Saturated Fat

14%4.5g

0.11 gvs4.5 g

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

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1.97%0.032g

Omega 3

3.7%0.059g

0.032 gvs0.059 g

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

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0.37%0.063g

Omega 6

166%28g

0.063 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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102%133g

Carbohydrate

16%20.7g

133 gvs20.7 g

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

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151%109g

Sugars

3.23%2.35g

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

109 gvs2.35 g

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

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79.5%57.6g

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]

57.6 gvsNA g

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

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%51.5g

Glucose

51.5 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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14.4%5.5g

Fiber

25%9.54g

5.5 gvs9.54 g

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

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9.73%5.45g

Protein

29.7%16.6g

5.45 gvs16.6 g

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

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Vitamins

Golden Raisinsvs 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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1.1%0.013mg

Vitamin B1

7.6%0.091mg

Thiamine

0.013 mgvs0.091 mg

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

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24.4%0.32mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.32 mgvs0.21 mg

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

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12%1.9mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs6.05 mg

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

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Vitamin B5

121%6.05mg

Pantothenic acid

NA mgvs6.05 mg

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

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41.3%0.54mg

Vitamin B6

53%0.69mg

Pyridoxine

0.54 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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1.25%5μg

Vitamin B9

51%204μg

Folates and Folic Acid

5 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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5.9%5.3mg

Vitamin C

1.34%1.2mg

Ascorbic acid

5.3 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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1.33%0.2mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

0.2 mgvs22.4 mg

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

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4.84%5.8μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

5.8 μgvs2.3 μg

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

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Minerals

Golden Raisinsvs Roasted Sunflower Seeds

10.6%106mg

Calcium

6%60mg

106 mgvs60 mg

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

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42%0.38mg

Copper

175%1.57mg

0.38 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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20.3%1.63mg

Iron

41%3.26mg

1.63 mgvs3.26 mg

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

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14%58mg

Magnesium

26.4%111mg

58 mgvs111 mg

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

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16.3%0.38mg

Manganese

79%1.8mg

0.38 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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24%168mg

Phosphorus

142%992mg

168 mgvs992 mg

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

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36.4%1239mg

Potassium

21.5%730mg

1239 mgvs730 mg

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

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2.1%1.16μg

Selenium

124%68μg

1.16 μgvs68 μg

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

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2.66%40mg

Sodium

0.17%2.58mg

40 mgvs2.58 mg

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

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5.6%0.61mg

Zinc

41.3%4.54mg

0.61 mgvs4.54 mg

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

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0.67%24.8g

Water

0.028%1.03g

24.8 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 Golden Raisins vs Roasted Sunflower Seeds:

Golden Seedless Raisins have 1.5 times more Vitamin B2 and 4.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.9 times more Vitamin B1, 3.2 times more Vitamin B3, 1.3 times more Vitamin B6, 40.9 times more Vitamin B9 and 112.5 times more Vitamin E than Golden Seedless Raisins.
Both Golden Seedless Raisins as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Golden Raisins vs Roasted Sunflower Seeds:

Golden Seedless Raisins have 1.8 times more Calcium and 1.7 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 4.8 times more Manganese, 5.9 times more Phosphorus, 58.6 times more Selenium and 7.4 times more Zinc than Golden Seedless Raisins.

Comparison of macro-nutrients per 500 calories:

Golden Seedless Raisins have 6.4 times more Carbohydrate and 46.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 128.8 times more Fat, 41.5 times more Saturated Fat, 446.2 times more Omega 6, 1.7 times more Fiber and 3 times more Protein than Golden Seedless Raisins.
Both Golden Seedless Raisins and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Golden Seedless Raisins 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:

Golden RaisinsVS Dark RaisinsRoasted Sunflower SeedsVS Dark RaisinsGolden RaisinsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Golden RaisinsVS Roasted Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: