Comparing Nutrients in 500 calories Sugar-applesVS Roasted Sunflower Seeds

Weight per 500 calories

Sugar-apples

532g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sugar-apples

90%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Sugar-applesvs Roasted 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

44%42.8g

1.54 gvs42.8 g

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

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0.8%0.26g

Saturated Fat

14%4.5g

0.26 gvs4.5 g

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

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0%0g

Omega 3

3.7%0.059g

0 gvs0.059 g

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

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1.25%0.21g

Omega 6

166%28g

0.21 gvs28 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

16%20.7g

126 gvs20.7 g

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

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Sugars

3.23%2.35g

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

NA gvs2.35 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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61.6%23.4g

Fiber

25%9.54g

23.4 gvs9.54 g

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

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19.6%11g

Protein

29.7%16.6g

11 gvs16.6 g

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

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Vitamins

Sugar-applesvs Roasted Sunflower Seeds

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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48.8%0.59mg

Vitamin B1

7.6%0.091mg

Thiamine

0.59 mgvs0.091 mg

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

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46.2%0.6mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.6 mgvs0.21 mg

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

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29.4%4.7mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

4.7 mgvs6.05 mg

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

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24%1.2mg

Vitamin B5

121%6.05mg

Pantothenic acid

1.2 mgvs6.05 mg

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

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82%1.06mg

Vitamin B6

53%0.69mg

Pyridoxine

1.06 mgvs0.69 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

51%204μg

Folates and Folic Acid

74.5 μgvs204 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

1.34%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

149%22.4mg

Tocopherols and Tocotrienols

NA mgvs22.4 mg

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

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Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

NA μgvs2.3 μg

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

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Minerals

Sugar-applesvs Roasted Sunflower Seeds

12.8%128mg

Calcium

6%60mg

128 mgvs60 mg

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

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51%0.46mg

Copper

175%1.57mg

0.46 mgvs1.57 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

41%3.26mg

3.2 mgvs3.26 mg

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

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26.6%112mg

Magnesium

26.4%111mg

112 mgvs111 mg

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

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Manganese

79%1.8mg

NA mgvs1.8 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

142%992mg

170 mgvs992 mg

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

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38.6%1314mg

Potassium

21.5%730mg

1314 mgvs730 mg

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

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5.8%3.2μg

Selenium

124%68μg

3.2 μgvs68 μg

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

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3.2%48mg

Sodium

0.17%2.58mg

48 mgvs2.58 mg

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

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4.84%0.53mg

Zinc

41.3%4.54mg

0.53 mgvs4.54 mg

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

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10.5%390g

Water

0.028%1.03g

390 gvs1.03 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 Roasted Sunflower Seeds:

Raw Sugar-apples have 6.4 times more Vitamin B1, 2.8 times more Vitamin B2, 1.5 times more Vitamin B6 and 160.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 5 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Sugar-apples.
Both Raw Sugar-apples as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

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

Raw Sugar-apples have 2.1 times more Calcium, 1.8 times more Potassium and 377.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Copper, 5.8 times more Phosphorus, 21.3 times more Selenium and 8.5 times more Zinc than Raw Sugar-apples.
Both Raw Sugar-apples and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Sugar-apples have 6.1 times more Carbohydrate and 2.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 27.7 times more Fat, 17.6 times more Saturated Fat, 132.4 times more Omega 6 and 1.5 times more Protein than Raw Sugar-apples.
Both Raw Sugar-apples and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Raw Sugar-apples as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sugar-applesVS TamarindsRoasted Sunflower SeedsVS TamarindsSugar-applesVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Sugar-applesVS Roasted Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: