Comparing Nutrients in 500 calories Rose-applesVS Sunflower Seeds

Weight per 500 calories

Rose-apples

2000g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 23.4 times more energy per unit of mass than Raw Rose-apples, which is very high in comparison to other foods. Rose-apples having very low energy density.

Which food has more nutrients per 500 calories - Rose-apples or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Rose-apples

10%

81%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Rose-applesvs 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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6.2%6g

Fat

45.4%44g

6 gvs44 g

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

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Saturated Fat

12%3.8g

NA gvs3.8 g

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

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Omega 3

3.2%0.051g

NA gvs0.051 g

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

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Omega 6

116%19.7g

NA 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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87.7%114g

Carbohydrate

13%17g

114 gvs17 g

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

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Sugars

3.1%2.24g

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

NA 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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Fiber

19.4%7.36g

NA gvs7.36 g

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

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21.4%12g

Protein

31.8%17.8g

12 gvs17.8 g

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

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Vitamins

Rose-applesvs Sunflower Seeds

37.8%340μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

340 μgvs2.57 μg

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

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33.3%0.4mg

Vitamin B1

106%1.27mg

Thiamine

0.4 mgvs1.27 mg

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

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46%0.6mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.6 mgvs0.3 mg

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

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100%16mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

16 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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Vitamin B6

88.6%1.15mg

Pyridoxine

NA 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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Vitamin B9

48.6%194μg

Folates and Folic Acid

NA 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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496%446mg

Vitamin C

1.33%1.2mg

Ascorbic acid

446 mgvs1.2 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

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Rose-applesvs Sunflower Seeds

58%580mg

Calcium

6.68%66.8mg

580 mgvs66.8 mg

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

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35.6%0.32mg

Copper

171%1.54mg

0.32 mgvs1.54 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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17.5%1.4mg

Iron

56%4.5mg

1.4 mgvs4.5 mg

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

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24%100mg

Magnesium

66.3%278mg

100 mgvs278 mg

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

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25.2%0.58mg

Manganese

72.6%1.67mg

0.58 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%160mg

Phosphorus

80.7%565mg

160 mgvs565 mg

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

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72.4%2460mg

Potassium

16.2%552mg

2460 mgvs552 mg

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

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Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

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0%0mg

Sodium

0.51%7.7mg

0 mgvs7.7 mg

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

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11%1.2mg

Zinc

39%4.3mg

1.2 mgvs4.3 mg

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

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50.3%1860g

Water

0.11%4.05g

1860 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 Rose-apples vs Sunflower Seeds:

Raw Rose-apples have 132.4 times more Vitamin A, 2 times more Vitamin B2, 2.2 times more Vitamin B3 and 372.1 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1 than Raw Rose-apples.
Both Raw Rose-apples as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Rose-apples vs Sunflower Seeds:

Raw Rose-apples have 8.7 times more Calcium, 4.5 times more Potassium and 459.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.8 times more Copper, 3.2 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 3.5 times more Phosphorus and 3.6 times more Zinc than Raw Rose-apples.

Comparison of macro-nutrients per 500 calories:

Raw Rose-apples have 6.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.3 times more Fat and 1.5 times more Protein than Raw Rose-apples.
Both Raw Rose-apples and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Rose-apples as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rose-applesVS SapodillaSunflower SeedsVS SapodillaRose-applesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Rose-applesVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Rose-apples or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: