Comparing Nutrients in 500 calories Custard-apple VS Sunflower Seeds

Weight per 500 calories

• Custard-apple: 495g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 5.8 times more energy per unit of mass than Raw Custard-apple, which is very high in comparison to other foods. Custard-apple having average energy density.

Which food has more nutrients per 500 calories - Custard-apple or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Custard-apple	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	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	96% 125g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	31.3% 12g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	15% 8.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.9μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	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	NA	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	106% 95mg	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 149mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	NA	171% 1.54mg	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	44% 3.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 104mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	NA	39% 4.3mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Custard-apple vs Sunflower Seeds:

• Raw Custard-apple has 1.6 times more Vitamin B2 and 79.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 2.9 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Custard-apple.
• Both Raw Custard-apple and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Custard-apple as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Custard-apple vs Sunflower Seeds:

• Raw Custard-apple has 2.2 times more Calcium, 3.4 times more Potassium and 87.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Iron, 3.1 times more Magnesium and 5.4 times more Phosphorus than Raw Custard-apple.

Comparison of macro-nutrients per 500 calories:

• Raw Custard-apple has 7.3 times more Carbohydrate and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.8 times more Fat, 3.3 times more Saturated Fat and 2.1 times more Protein than Raw Custard-apple.
• Both Raw Custard-apple and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Custard-apple as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.