Comparing Nutrients in 500 calories Sugar-applesVS Sunflower Seeds

Weight per 500 calories

Sugar-apples

532g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 6.2 times more energy per unit of mass than Raw Sugar-apples, which is very high in comparison to other foods. Sugar-apples having average energy density.

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

Macros Ratio

Protein Fat Carbs

Sugar-apples

90%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Sugar-applesvs 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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1.6%1.54g

Fat

45.4%44g

1.54 gvs44 g

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

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0.8%0.26g

Saturated Fat

12%3.8g

0.26 gvs3.8 g

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

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0%0g

Omega 3

3.2%0.051g

0 gvs0.051 g

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

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1.25%0.21g

Omega 6

116%19.7g

0.21 gvs19.7 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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97%126g

Carbohydrate

13%17g

126 gvs17 g

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

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Sugars

3.1%2.24g

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

NA gvs2.24 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

%2.14g

NA gvs2.14 g

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

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61.6%23.4g

Fiber

19.4%7.36g

23.4 gvs7.36 g

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

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19.6%11g

Protein

31.8%17.8g

11 gvs17.8 g

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

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Vitamins

Sugar-applesvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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48.8%0.59mg

Vitamin B1

106%1.27mg

Thiamine

0.59 mgvs1.27 mg

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

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46.2%0.6mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.6 mgvs0.3 mg

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

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29.4%4.7mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

4.7 mgvs7.14 mg

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

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24%1.2mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.2 mgvs0.97 mg

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

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82%1.06mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.06 mgvs1.15 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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18.6%74.5μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

74.5 μgvs194 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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215%193mg

Vitamin C

1.33%1.2mg

Ascorbic acid

193 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Sugar-applesvs Sunflower Seeds

12.8%128mg

Calcium

6.68%66.8mg

128 mgvs66.8 mg

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

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51%0.46mg

Copper

171%1.54mg

0.46 mgvs1.54 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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40%3.2mg

Iron

56%4.5mg

3.2 mgvs4.5 mg

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

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26.6%112mg

Magnesium

66.3%278mg

112 mgvs278 mg

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

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Manganese

72.6%1.67mg

NA mgvs1.67 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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24.3%170mg

Phosphorus

80.7%565mg

170 mgvs565 mg

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

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38.6%1314mg

Potassium

16.2%552mg

1314 mgvs552 mg

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

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5.8%3.2μg

Selenium

82.5%45.4μg

3.2 μgvs45.4 μg

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

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3.2%48mg

Sodium

0.51%7.7mg

48 mgvs7.7 mg

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

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4.84%0.53mg

Zinc

39%4.3mg

0.53 mgvs4.3 mg

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

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10.5%390g

Water

0.11%4.05g

390 gvs4.05 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 Sugar-apples vs Sunflower Seeds:

Raw Sugar-apples have 2 times more Vitamin B2, 1.2 times more Vitamin B5 and 161.1 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Sugar-apples.
Both Raw Sugar-apples and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
Both Raw Sugar-apples as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sugar-apples vs Sunflower Seeds:

Raw Sugar-apples have 1.9 times more Calcium, 2.4 times more Potassium and 96.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 3.3 times more Phosphorus, 14.2 times more Selenium and 8 times more Zinc than Raw Sugar-apples.

Comparison of macro-nutrients per 500 calories:

Raw Sugar-apples have 7.3 times more Carbohydrate and 3.2 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 28.6 times more Fat, 14.9 times more Saturated Fat, 92.8 times more Omega 6 and 1.6 times more Protein than Raw Sugar-apples.
Both Raw Sugar-apples and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Sugar-apples as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sugar-applesVS TamarindsSunflower SeedsVS TamarindsSugar-applesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Sugar-applesVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: