Comparing Nutrients in 500 calories Kelp SeaweedVS Roasted Sunflower Seeds

Weight per 500 calories

Kelp Seaweed

1163g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 13.5 times more energy per unit of mass than Raw Kelp Seaweed, which is very high in comparison to other foods. Kelp Seaweed having low energy density.

Which food has more nutrients per 500 calories - Kelp Seaweed or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Kelp Seaweed

13%

10%

77%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Kelp Seaweedvs 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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6.7%6.5g

Fat

44%42.8g

6.5 gvs42.8 g

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

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8.98%2.87g

Saturated Fat

14%4.5g

2.87 gvs4.5 g

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

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2.9%0.047g

Omega 3

3.7%0.059g

0.047 gvs0.059 g

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

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1.37%0.23g

Omega 6

166%28g

0.23 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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85.6%111g

Carbohydrate

16%20.7g

111 gvs20.7 g

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

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9.62%6.98g

Sugars

3.23%2.35g

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

6.98 gvs2.35 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

NA gvsNA g

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

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39.8%15g

Fiber

25%9.54g

15 gvs9.54 g

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

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35%19.5g

Protein

29.7%16.6g

19.5 gvs16.6 g

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

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Vitamins

Kelp Seaweedvs Roasted Sunflower Seeds

7.75%69.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

69.8 μgvs0 μg

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

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48.4%0.58mg

Vitamin B1

7.6%0.091mg

Thiamine

0.58 mgvs0.091 mg

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

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134%1.74mg

Vitamin B2

16.3%0.21mg

Riboflavin

1.74 mgvs0.21 mg

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

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34%5.47mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

5.47 mgvs6.05 mg

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

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149%7.47mg

Vitamin B5

121%6.05mg

Pantothenic acid

7.47 mgvs6.05 mg

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

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1.8%0.023mg

Vitamin B6

53%0.69mg

Pyridoxine

0.023 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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523%2093μg

Vitamin B9

51%204μg

Folates and Folic Acid

2093 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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38.8%35mg

Vitamin C

1.34%1.2mg

Ascorbic acid

35 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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67.4%10mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

10 mgvs22.4 mg

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

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640%767μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

767 μgvs2.3 μg

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

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Minerals

Kelp Seaweedvs Roasted Sunflower Seeds

195%1953mg

Calcium

6%60mg

1953 mgvs60 mg

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

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168%1.5mg

Copper

175%1.57mg

1.5 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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414%33mg

Iron

41%3.26mg

33 mgvs3.26 mg

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

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335%1407mg

Magnesium

26.4%111mg

1407 mgvs111 mg

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

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101%2.33mg

Manganese

79%1.8mg

2.33 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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69.8%488mg

Phosphorus

142%992mg

488 mgvs992 mg

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

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30.4%1035mg

Potassium

21.5%730mg

1035 mgvs730 mg

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

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14.8%8.14μg

Selenium

124%68μg

8.14 μgvs68 μg

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

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181%2709mg

Sodium

0.17%2.58mg

2709 mgvs2.58 mg

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

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130%14.3mg

Zinc

41.3%4.54mg

14.3 mgvs4.54 mg

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

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25.6%949g

Water

0.028%1.03g

949 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 Kelp Seaweed vs Roasted Sunflower Seeds:

Raw Kelp Seaweed has more Vitamin A, 6.4 times more Vitamin B1, 8.3 times more Vitamin B2, 1.2 times more Vitamin B5, 10.3 times more Vitamin B9, 29 times more Vitamin C and 330.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 29.7 times more Vitamin B6 and 2.2 times more Vitamin E than Raw Kelp Seaweed.
Both Raw Kelp Seaweed and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Kelp Seaweed as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Kelp Seaweed vs Roasted Sunflower Seeds:

Raw Kelp Seaweed has 32.5 times more Calcium, 10.2 times more Iron, 12.7 times more Magnesium, 1.3 times more Manganese, 1.4 times more Potassium, 1051.2 times more Sodium, 3.1 times more Zinc and 920.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Phosphorus and 8.4 times more Selenium than Raw Kelp Seaweed.
Both Raw Kelp Seaweed and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Kelp Seaweed has 5.4 times more Carbohydrate, 3 times more Sugars and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Fat, 1.6 times more Saturated Fat and 121.1 times more Omega 6 than Raw Kelp Seaweed.
Both Raw Kelp Seaweed and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
Both Raw Kelp Seaweed 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:

Kelp SeaweedVS Laver SeaweedRoasted Sunflower SeedsVS Laver SeaweedKelp SeaweedVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Kelp SeaweedVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Kelp Seaweed or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: