Comparing Nutrients in 500 calories RosemaryVS Sunflower Seeds

Weight per 500 calories

Rosemary

382g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 4.5 times more energy per unit of mass than Fresh Rosemary, which is very high in comparison to other foods. Rosemary having average energy density.

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

Macros Ratio

Protein Fat Carbs

Rosemary

35%

56%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Rosemaryvs 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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23%22.4g

Fat

45.4%44g

22.4 gvs44 g

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

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34%11g

Saturated Fat

12%3.8g

11 gvs3.8 g

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

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99%1.6g

Omega 3

3.2%0.051g

1.6 gvs0.051 g

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

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10%1.7g

Omega 6

116%19.7g

1.7 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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60.8%79g

Carbohydrate

13%17g

79 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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142%54g

Fiber

19.4%7.36g

54 gvs7.36 g

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

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22.6%12.6g

Protein

31.8%17.8g

12.6 gvs17.8 g

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

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Vitamins

Rosemaryvs Sunflower Seeds

62%557μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

557 μgvs2.57 μg

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

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11.5%0.14mg

Vitamin B1

106%1.27mg

Thiamine

0.14 mgvs1.27 mg

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

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44.6%0.58mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.58 mgvs0.3 mg

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

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21.8%3.5mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs7.14 mg

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

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61.4%3.07mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

3.07 mgvs0.97 mg

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

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99%1.3mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.3 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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104%416μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

416 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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92%83.2mg

Vitamin C

1.33%1.2mg

Ascorbic acid

83.2 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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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

Rosemaryvs Sunflower Seeds

121%1210mg

Calcium

6.68%66.8mg

1210 mgvs66.8 mg

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

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128%1.15mg

Copper

171%1.54mg

1.15 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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317%25.4mg

Iron

56%4.5mg

25.4 mgvs4.5 mg

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

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82.7%347mg

Magnesium

66.3%278mg

347 mgvs278 mg

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

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159%3.66mg

Manganese

72.6%1.67mg

3.66 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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36%252mg

Phosphorus

80.7%565mg

252 mgvs565 mg

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

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75%2550mg

Potassium

16.2%552mg

2550 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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6.6%99mg

Sodium

0.51%7.7mg

99 mgvs7.7 mg

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

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32.3%3.55mg

Zinc

39%4.3mg

3.55 mgvs4.3 mg

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

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7%259g

Water

0.11%4.05g

259 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 Rosemary vs Sunflower Seeds:

Fresh Rosemary has 217 times more Vitamin A, 1.9 times more Vitamin B2, 3.2 times more Vitamin B5, 2.1 times more Vitamin B9 and 69.4 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.2 times more Vitamin B1 and 2.1 times more Vitamin B3 than Fresh Rosemary.
Both Fresh Rosemary and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
Both Fresh Rosemary as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rosemary vs Sunflower Seeds:

Fresh Rosemary has 18.1 times more Calcium, 5.6 times more Iron, 1.2 times more Magnesium, 2.2 times more Manganese, 4.6 times more Potassium, 12.9 times more Sodium and 63.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Copper and 2.2 times more Phosphorus than Fresh Rosemary.
Both Fresh Rosemary and Dried Sunflower Seed Kernels have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Fresh Rosemary has 2.8 times more Saturated Fat, 30.8 times more Omega 3, 4.6 times more Carbohydrate and 7.3 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2 times more Fat, 11.6 times more Omega 6 and 1.4 times more Protein than Fresh Rosemary.
Both Fresh Rosemary and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Fresh Rosemary as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

RosemaryVS PeppermintSunflower SeedsVS PeppermintRosemaryVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories RosemaryVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: