Comparing Nutrients in 500 calories Sunflower SeedsVS Boiled Garland Chrysanthemum

Weight per 500 calories

Sunflower Seeds

85.6g

Boiled Garland Chrysanthemum

2500g

Sunflower Seeds have 29.2 times more energy per 100g than Boiled Garland Chrysanthemum. It has very high energy density when compared to other foods. Boiled and Drained Garland Chrysanthemum having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Boiled Garland Chrysanthemum?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Boiled Garland Chrysanthemum

27%

70%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Boiled Garland Chrysanthemum

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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45.4%44g

Fat

2.3%2.25g

44 gvs2.25 g

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

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12%3.8g

Saturated Fat

1.7%0.55g

3.8 gvs0.55 g

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

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3.2%0.051g

Omega 3

9.38%0.15g

0.051 gvs0.15 g

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

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116%19.7g

Omega 6

5%0.85g

19.7 gvs0.85 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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13%17g

Carbohydrate

83%108g

17 gvs108 g

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

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3.1%2.24g

Sugars

69.3%50.3g

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

2.24 gvs50.3 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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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

151%57.5g

7.36 gvs57.5 g

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

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31.8%17.8g

Protein

73.2%41g

17.8 gvs41 g

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

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Vitamins

Sunflower Seedsvs Boiled Garland Chrysanthemum

0.29%2.57μg

Vitamin A

358%3225μg

RAE, retinol activity equivalents

2.57 μgvs3225 μg

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

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106%1.27mg

Vitamin B1

43.8%0.53mg

Thiamine

1.27 mgvs0.53 mg

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

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23.4%0.3mg

Vitamin B2

308%4mg

Riboflavin

0.3 mgvs4 mg

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

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44.6%7.14mg

Vitamin B3

113%18mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs18 mg

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

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19.3%0.97mg

Vitamin B5

21%1.05mg

Pantothenic acid

0.97 mgvs1.05 mg

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

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88.6%1.15mg

Vitamin B6

227%2.95mg

Pyridoxine

1.15 mgvs2.95 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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48.6%194μg

Vitamin B9

313%1250μg

Folates and Folic Acid

194 μgvs1250 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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1.33%1.2mg

Vitamin C

664%598mg

Ascorbic acid

1.2 mgvs598 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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201%30mg

Vitamin E

417%62.5mg

Tocopherols and Tocotrienols

30 mgvs62.5 mg

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

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0%0μg

Vitamin K

2973%3568μg

Phytomenadione or phylloquinone

0 μgvs3568 μg

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

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Minerals

Sunflower Seedsvs Boiled Garland Chrysanthemum

6.68%66.8mg

Calcium

173%1725mg

66.8 mgvs1725 mg

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

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171%1.54mg

Copper

369%3.33mg

1.54 mgvs3.33 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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56%4.5mg

Iron

1169%94mg

4.5 mgvs94 mg

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

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66.3%278mg

Magnesium

107%450mg

278 mgvs450 mg

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

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72.6%1.67mg

Manganese

386%8.88mg

1.67 mgvs8.88 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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80.7%565mg

Phosphorus

154%1075mg

565 mgvs1075 mg

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

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16.2%552mg

Potassium

418%14225mg

552 mgvs14225 mg

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

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82.5%45.4μg

Selenium

13.6%7.5μg

45.4 μgvs7.5 μg

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

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0.51%7.7mg

Sodium

88.3%1325mg

7.7 mgvs1325 mg

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

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39%4.3mg

Zinc

45.5%5mg

4.3 mgvs5 mg

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

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0.11%4.05g

Water

62.5%2312g

4.05 gvs2312 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 Sunflower Seeds vs Boiled Garland Chrysanthemum:

Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1 than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 1255.6 times more Vitamin A, 13.2 times more Vitamin B2, 2.5 times more Vitamin B3, 2.6 times more Vitamin B6, 6.4 times more Vitamin B9, 498.5 times more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B5 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Boiled Garland Chrysanthemum:

Dried Sunflower Seed Kernels have 6.1 times more Selenium than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 25.8 times more Calcium, 2.2 times more Copper, 20.8 times more Iron, 1.6 times more Magnesium, 5.3 times more Manganese, 1.9 times more Phosphorus, 25.8 times more Potassium, 172 times more Sodium and 571 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Garland Chrysanthemum have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 19.6 times more Fat, 6.9 times more Saturated Fat and 23.2 times more Omega 6 than Boiled and Drained Garland Chrysanthemum.
While Boiled and Drained Garland Chrysanthemum contains 2.9 times more Omega 3, 6.3 times more Carbohydrate, 22.4 times more Sugars, 7.8 times more Fiber and 2.3 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Garland Chrysanthemum have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsBoiled Garland ChrysanthemumVS Roasted Sunflower SeedsSunflower SeedsVS CollardsBoiled Garland ChrysanthemumVS Collards

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Boiled Garland Chrysanthemum

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Boiled Garland Chrysanthemum?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: