Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Okra

Weight per 500 calories

Roasted Sunflower Seeds

86g

Okra

1515g

Roasted Sunflower Seeds have 17.6 times more energy per 100g than Okra. It has very high energy density when compared to other foods. Raw Okra having low energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Okra

20%

76%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Okra

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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44%42.8g

Fat

2.97%2.88g

42.8 gvs2.88 g

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

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14%4.5g

Saturated Fat

1.23%0.39g

4.5 gvs0.39 g

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

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3.7%0.059g

Omega 3

0.95%0.015g

0.059 gvs0.015 g

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

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166%28g

Omega 6

2.3%0.39g

28 gvs0.39 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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16%20.7g

Carbohydrate

87%113g

20.7 gvs113 g

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

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3.23%2.35g

Sugars

31%22.4g

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

2.35 gvs22.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

12%8.64g

≤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 gvs8.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.85g

NA gvs4.85 g

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

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Sucrose

%9.1g

NA gvs9.1 g

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

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25%9.54g

Fiber

128%48.5g

9.54 gvs48.5 g

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

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29.7%16.6g

Protein

52.2%29.2g

16.6 gvs29.2 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

Roasted Sunflower Seedsvs Okra

0%0μg

Vitamin A

60.6%545μg

RAE, retinol activity equivalents

0 μgvs545 μg

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

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7.6%0.091mg

Vitamin B1

253%3.03mg

Thiamine

0.091 mgvs3.03 mg

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

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16.3%0.21mg

Vitamin B2

70%0.91mg

Riboflavin

0.21 mgvs0.91 mg

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

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38%6.05mg

Vitamin B3

95%15mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs15 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

121%6.05mg

Vitamin B5

74.2%3.7mg

Pantothenic acid

6.05 mgvs3.7 mg

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

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53%0.69mg

Vitamin B6

251%3.26mg

Pyridoxine

0.69 mgvs3.26 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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51%204μg

Vitamin B9

227%909μg

Folates and Folic Acid

204 μgvs909 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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1.34%1.2mg

Vitamin C

387%348mg

Ascorbic acid

1.2 mgvs348 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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149%22.4mg

Vitamin E

27.3%4.1mg

Tocopherols and Tocotrienols

22.4 mgvs4.1 mg

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

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1.93%2.3μg

Vitamin K

395%474μg

Phytomenadione or phylloquinone

2.3 μgvs474 μg

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

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Minerals

Roasted Sunflower Seedsvs Okra

6%60mg

Calcium

124%1242mg

60 mgvs1242 mg

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

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175%1.57mg

Copper

184%1.65mg

1.57 mgvs1.65 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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41%3.26mg

Iron

117%9.4mg

3.26 mgvs9.4 mg

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

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26.4%111mg

Magnesium

206%864mg

111 mgvs864 mg

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

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79%1.8mg

Manganese

519%12mg

1.8 mgvs12 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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142%992mg

Phosphorus

132%924mg

992 mgvs924 mg

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

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21.5%730mg

Potassium

133%4530mg

730 mgvs4530 mg

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

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124%68μg

Selenium

19.3%10.6μg

68 μgvs10.6 μg

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

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0.17%2.58mg

Sodium

7.07%106mg

2.58 mgvs106 mg

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

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41.3%4.54mg

Zinc

80%8.8mg

4.54 mgvs8.8 mg

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

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0.028%1.03g

Water

36.7%1357g

1.03 gvs1357 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 Roasted Sunflower Seeds vs Okra:

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B5 and 5.5 times more Vitamin E than Raw Okra.
While Raw Okra contains more Vitamin A, 33.3 times more Vitamin B1, 4.3 times more Vitamin B2, 2.5 times more Vitamin B3, 4.7 times more Vitamin B6, 4.5 times more Vitamin B9, 289.7 times more Vitamin C and 204.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Okra:

Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Selenium than Raw Okra.
While Raw Okra contains 20.7 times more Calcium, 2.9 times more Iron, 7.8 times more Magnesium, 6.6 times more Manganese, 6.2 times more Potassium, 41.2 times more Sodium, 1.9 times more Zinc and 1316.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Okra have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 14.9 times more Fat, 11.4 times more Saturated Fat and 71.5 times more Omega 6 than Raw Okra.
While Raw Okra contains 5.5 times more Carbohydrate, 9.6 times more Sugars, 5.1 times more Fiber and 1.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Okra have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Okra have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsOkraVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Boiled OkraOkraVS Boiled Okra

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Okra

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: