Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Dried Oriental Radishes

Weight per 500 calories

Roasted Sunflower Seeds

86g

Dried Oriental Radishes

185g

Roasted Sunflower Seeds have 2.1 times more energy per 100g than Dried Oriental Radishes. It has very high energy density when compared to other foods. Dried Oriental Radishes having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Dried Oriental Radishes?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Dried Oriental Radishes

11%

87%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Dried Oriental Radishes

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

1.37%1.33g

42.8 gvs1.33 g

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

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14%4.5g

Saturated Fat

1.26%0.4g

4.5 gvs0.4 g

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

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3.7%0.059g

Omega 3

23.8%0.38g

0.059 gvs0.38 g

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

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166%28g

Omega 6

1.27%0.22g

28 gvs0.22 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

90%117g

20.7 gvs117 g

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

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3.23%2.35g

Sugars

95%69g

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

2.35 gvs69 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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25%9.54g

Fiber

116%44g

9.54 gvs44 g

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

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29.7%16.6g

Protein

26%14.6g

16.6 gvs14.6 g

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

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Vitamins

Roasted Sunflower Seedsvs Dried Oriental Radishes

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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7.6%0.091mg

Vitamin B1

41.5%0.5mg

Thiamine

0.091 mgvs0.5 mg

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

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16.3%0.21mg

Vitamin B2

97%1.25mg

Riboflavin

0.21 mgvs1.25 mg

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

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38%6.05mg

Vitamin B3

39.2%6.27mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs6.27 mg

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

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121%6.05mg

Vitamin B5

68.3%3.4mg

Pantothenic acid

6.05 mgvs3.4 mg

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

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53%0.69mg

Vitamin B6

87.7%1.14mg

Pyridoxine

0.69 mgvs1.14 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

136%544μg

Folates and Folic Acid

204 μgvs544 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

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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149%22.4mg

Vitamin E

0.12%0.018mg

Tocopherols and Tocotrienols

22.4 mgvs0.018 mg

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

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1.93%2.3μg

Vitamin K

6.9%8.3μg

Phytomenadione or phylloquinone

2.3 μgvs8.3 μg

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

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Minerals

Roasted Sunflower Seedsvs Dried Oriental Radishes

6%60mg

Calcium

116%1161mg

60 mgvs1161 mg

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

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175%1.57mg

Copper

334%3mg

1.57 mgvs3 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

155%12.4mg

3.26 mgvs12.4 mg

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

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26.4%111mg

Magnesium

74.7%314mg

111 mgvs314 mg

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

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79%1.8mg

Manganese

43.2%0.99mg

1.8 mgvs0.99 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

53.8%376mg

992 mgvs376 mg

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

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21.5%730mg

Potassium

190%6446mg

730 mgvs6446 mg

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

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124%68μg

Selenium

2.35%1.3μg

68 μgvs1.3 μg

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

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0.17%2.58mg

Sodium

34%513mg

2.58 mgvs513 mg

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

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41.3%4.54mg

Zinc

35.7%3.93mg

4.54 mgvs3.93 mg

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

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0.028%1.03g

Water

0.98%36.3g

1.03 gvs36.3 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 Dried Oriental Radishes:

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B5 and 1215.3 times more Vitamin E than Dried Oriental Radishes.
While Dried Oriental Radishes contain 5.5 times more Vitamin B1, 5.9 times more Vitamin B2, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Oriental Radishes have similar amounts of Vitamin B3 per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Dried Oriental Radishes:

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Manganese, 2.6 times more Phosphorus and 52.7 times more Selenium than Dried Oriental Radishes.
While Dried Oriental Radishes contain 19.3 times more Calcium, 1.9 times more Copper, 3.8 times more Iron, 2.8 times more Magnesium, 8.8 times more Potassium and 199 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Oriental Radishes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 32.2 times more Fat, 11.1 times more Saturated Fat and 130.5 times more Omega 6 than Dried Oriental Radishes.
While Dried Oriental Radishes contain 6.4 times more Omega 3, 5.7 times more Carbohydrate, 29.4 times more Sugars and 4.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Oriental Radishes have similar amounts of Energy and Protein per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Oriental Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsDried Oriental RadishesVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS RutabagasDried Oriental RadishesVS Rutabagas

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Dried Oriental Radishes

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Dried Oriental Radishes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: