Comparing Nutrients in 500 calories Custard-apple VS Roasted Sunflower Seeds

Weight per 500 calories

• Custard-apple: 495g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Custard-apple	Roasted 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	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.35g	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	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	25% 9.54g	38g per day for Men 19-50 years
Protein	15% 8.4g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 149mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	NA	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.8mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	NA	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Raw Custard-apple has 4.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 79 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B3 and 9 times more Vitamin B5 than Raw Custard-apple.
• Both Raw Custard-apple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

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

• Raw Custard-apple has 2.5 times more Calcium, 2.6 times more Potassium and 343.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.5 times more Phosphorus than Raw Custard-apple.
• Both Raw Custard-apple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Custard-apple has 6 times more Carbohydrate and 1.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.4 times more Fat, 3.9 times more Saturated Fat and 2 times more Protein than Raw Custard-apple.
• Both Raw Custard-apple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Raw Custard-apple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.