Comparing Nutrients in 500 calories Abiyuch VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Abiyuch: 725g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 8.6 times more energy per unit of mass than Raw Abiyuch, which is very high in comparison to other foods. Abiyuch having low energy density.

Discover which food has more nutrients per 500 calories - Abiyuch or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Abiyuch	8%	1%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Abiyuch	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	170% 29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	15% 19.3g	130g per day for Men 19-50 years
Sugars	85.5% 62g	3.62% 2.63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	38% 27.5g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 32.6g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 2g	g per day for Men 19-50 years
Fiber	101% 38.4g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	19.4% 11g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Abiyuch	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.03% 36.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	49.4% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	436% 392mg	1.03% 0.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Abiyuch	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.8% 58mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	169% 1.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	146% 11.7mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	76.4% 1.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.7% 341mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.25mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	15.6% 579g	0.035% 1.3g	3700g per day for Men 19-50 years

Abiyuch VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Abiyuch or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Abiyuch vs Oil Roasted Sunflower Seeds:

• 500 calories of Abiyuch have 422 times more Vitamin C than Oil Roasted Sunflower Seeds.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Abiyuch as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 500 calories.

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

• 500 calories of Abiyuch have 3.2 times more Iron, 1.6 times more Magnesium, 5.4 times more Potassium and 445.1 times more Water than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 3.7 times more Copper, 1.3 times more Manganese, 2.8 times more Phosphorus and 2 times more Zinc than Raw Abiyuch.
• Both Raw Abiyuch as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Abiyuch have 6.6 times more Carbohydrate, 23.6 times more Sugars, more Fructose and 4.3 times more Fiber than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 59.8 times more Fat, 58.8 times more Saturated Fat and 1.6 times more Protein than Raw Abiyuch.
• Both Abiyuch and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.