Comparing Nutrients in 500 calories Sunflower SeedsVS Sunflower Oil

Weight per 500 calories

Sunflower Seeds

85.6g

Sunflower Oil

56.6g

65% Linoleic Sunflower Oil has 1.5 times more energy per unit of mass than Dried Sunflower Seed Kernels, which is very high in comparison to other foods. Sunflower Seeds having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Sunflower Oil

100%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Sunflower Oil

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

58.3%56.6g

44 gvs56.6 g

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

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12%3.8g

Saturated Fat

18.2%5.83g

3.8 gvs5.83 g

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

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3.2%0.051g

Omega 3

0%0g

0.051 gvs0 g

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

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116%19.7g

Omega 6

219%37g

19.7 gvs37 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

0%0g

17 gvs0 g

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

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3.1%2.24g

Sugars

0%0g

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

2.24 gvs0 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

0%0g

7.36 gvs0 g

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

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31.8%17.8g

Protein

0%0g

17.8 gvs0 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Sunflower Oil

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 μgvs0 μg

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

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106%1.27mg

Vitamin B1

0%0mg

Thiamine

1.27 mgvs0 mg

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

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23.4%0.3mg

Vitamin B2

0%0mg

Riboflavin

0.3 mgvs0 mg

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

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44.6%7.14mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs0 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.3%0.97mg

Vitamin B5

0%0mg

Pantothenic acid

0.97 mgvs0 mg

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

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88.6%1.15mg

Vitamin B6

0%0mg

Pyridoxine

1.15 mgvs0 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

0%0μg

Folates and Folic Acid

194 μgvs0 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

0%0mg

Ascorbic acid

1.2 mgvs0 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

155%23.2mg

Tocopherols and Tocotrienols

30 mgvs23.2 mg

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

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0%0μg

Vitamin K

2.55%3.05μg

Phytomenadione or phylloquinone

0 μgvs3.05 μg

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

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Minerals

Sunflower Seedsvs Sunflower Oil

6.68%66.8mg

Calcium

0%0mg

66.8 mgvs0 mg

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

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171%1.54mg

Copper

0%0mg

1.54 mgvs0 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

0%0mg

4.5 mgvs0 mg

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

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66.3%278mg

Magnesium

0%0mg

278 mgvs0 mg

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

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72.6%1.67mg

Manganese

1.67 mgvsNA 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

0%0mg

565 mgvs0 mg

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

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16.2%552mg

Potassium

0%0mg

552 mgvs0 mg

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

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82.5%45.4μg

Selenium

0%0μg

45.4 μgvs0 μg

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

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0.51%7.7mg

Sodium

0%0mg

7.7 mgvs0 mg

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

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39%4.3mg

Zinc

0%0mg

4.3 mgvs0 mg

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

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0.11%4.05g

Water

0%0g

4.05 gvs0 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 Sunflower Oil:

Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 1.3 times more Vitamin E than 65% Linoleic Sunflower Oil.
Both Dried Sunflower Seed Kernels as well as 65% Linoleic Sunflower Oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Sunflower Oil:

Dried Sunflower Seed Kernels have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than 65% Linoleic Sunflower Oil.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have more Carbohydrate, more Fiber and more Protein than 65% Linoleic Sunflower Oil.
While 65% Linoleic Sunflower Oil contains 1.3 times more Fat, 1.5 times more Saturated Fat and 1.9 times more Omega 6 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and 65% Linoleic Sunflower Oil have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as 65% Linoleic Sunflower Oil have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsSunflower OilVS Roasted Sunflower SeedsSunflower SeedsVS Linoleic Safflower OilSunflower OilVS Linoleic Safflower Oil

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Sunflower Oil

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: