Comparing Nutrients in 500 calories Canned Beets with Liquids and Salt VS Sunflower Seeds

Weight per 500 calories

• Canned Beets with Liquids and Salt: 1667g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 19.5 times more energy per unit of mass than Canned Beets Solids and Liquids with Salt, which is very high in comparison to other foods. Canned Beets with Liquids and Salt having low energy density.

Which food has more nutrients per 500 calories - Canned Beets with Liquids and Salt or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Beets with Liquids and Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	13% 17g	130g per day for Men 19-50 years
Sugars	150% 109g	3.1% 2.24g	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	4.6% 3.33g	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	% 4.67g	NA	g per day for Men 19-50 years
Sucrose	% 87.5g	% 2.14g	g per day for Men 19-50 years
Fiber	52.6% 20g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	21.7% 12g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.85% 16.7μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.7% 0.63mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	88.6% 1.15mg	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	121% 483μg	48.6% 194μg	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	52% 46.7mg	1.33% 1.2mg	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	3.33% 0.5mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	30% 300mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	11% 438μg	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	152% 12mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	298% 6.85mg	72.6% 1.67mg	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	35.7% 250mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	78% 2650mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	159% 2383mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	41% 1522g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Beets with Liquids and Salt vs Sunflower Seeds:

• Canned Beets Solids and Liquids with Salt have 2.1 times more Vitamin B2, 2.6 times more Vitamin B5, 2.5 times more Vitamin B9 and 38.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.6 times more Vitamin B1, 2.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 60.2 times more Vitamin E than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Beets with Liquids and Salt vs Sunflower Seeds:

• Canned Beets Solids and Liquids with Salt have 4.5 times more Calcium, 2.7 times more Iron, 4.1 times more Manganese, 4.8 times more Potassium, 309.3 times more Sodium, 1.3 times more Zinc and 375.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 2.3 times more Phosphorus and 27.2 times more Selenium than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Beets Solids and Liquids with Salt have 6.9 times more Carbohydrate, 48.5 times more Sugars and 2.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.4 times more Fat, 20.8 times more Saturated Fat, 51.5 times more Omega 6 and 1.5 times more Protein than Canned Beets Solids and Liquids with Salt.
• Both Canned Beets Solids and Liquids with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Canned Beets Solids and Liquids with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.