Comparing Nutrients in 500 calories California Avocados VS Toasted Sunflower Seeds

Weight per 500 calories

• California Avocados: 299g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 3.7 times more energy per unit of mass than Raw California Avocados, which is very high in comparison to other foods. California Avocados having above average energy density.

Discover which food has more nutrients per 500 calories - California Avocados or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	California Avocados	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.6% 46g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	23.4% 0.37g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	NA	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	0.33% 0.24g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	53.6% 20.4g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	25% 14g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.33% 21μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.8% 5.72mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.4% 4.37mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	50% 0.65mg	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	66.6% 266μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.3% 26.3mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.4% 63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.9% 39mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	56.6% 0.51mg	165% 1.5mg	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	23% 1.83mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	74.2% 1.7mg	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	23% 162mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	44.6% 1518mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	2.18% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.04mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	5.85% 217g	0.022% 0.81g	3700g per day for Men 19-50 years

California Avocados VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Avocados or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of California Avocados vs Toasted Sunflower Seeds:

• 500 calories of California Avocados have 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 23.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B5 than Raw California Avocados.
• Both California Avocados and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw California Avocados as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Avocados vs Toasted Sunflower Seeds:

• 500 calories of California Avocados have 3.8 times more Potassium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Copper, 3 times more Iron, 3.8 times more Manganese, 5.8 times more Phosphorus and 2.1 times more Zinc than Raw California Avocados.
• Both California Avocados and Toasted Sunflower Seeds contain similar levels of Magnesium per 500 calories.
• Both Raw California Avocados as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Avocados have 1.3 times more Saturated Fat, 5.9 times more Omega 3, 1.6 times more Carbohydrate and 2.2 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6 times more Omega 6 and 2.4 times more Protein than Raw California Avocados.
• Both California Avocados and Toasted Sunflower Seeds offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3