Comparing Nutrients in 500 calories Celery VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Celery: 3571g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 42.3 times more energy per unit of mass than Raw Celery, which is very high in comparison to other foods. Celery having very low energy density.

Which food has more nutrients per 500 calories - Celery or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Celery	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	15% 19.3g	130g per day for Men 19-50 years
Sugars	66% 48g	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	18.2% 13.2g	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	% 14.3g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 2.86g	% 2g	g per day for Men 19-50 years
Fiber	150% 57g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	44% 24.6g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Celery	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	87.3% 786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	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	321% 1286μg	49.4% 198μg	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	123% 111mg	1.03% 0.93mg	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	64.3% 9.64mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	872% 1046μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	143% 1429mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	169% 1.52mg	0.9mg per day for Men 19-50 years
Fluoride	3.57% 143μg	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	89.3% 7.14mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	76.4% 1.76mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	122% 857mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	273% 9286mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	190% 2857mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	92% 3408g	0.035% 1.3g	3700g per day for Men 19-50 years

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

• Raw Celery has more Vitamin A, 2.8 times more Vitamin B1, 8.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 4 times more Vitamin B6, 6.5 times more Vitamin B9, 119.2 times more Vitamin C and 399.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin E than Raw Celery.
• Both Raw Celery as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Celery has 19.4 times more Calcium, 2 times more Iron, 3.7 times more Magnesium, 2.1 times more Manganese, 22.8 times more Potassium, 1127.6 times more Sodium and 2620.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Selenium than Raw Celery.
• Both Raw Celery and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Celery has 5.5 times more Carbohydrate, 18.2 times more Sugars, more Fructose, 6.4 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.1 times more Fat, 4 times more Saturated Fat and 10.2 times more Omega 6 than Raw Celery.
• Both Raw Celery and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Celery as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.