Comparing Nutrients in 500 calories ElderberriesVS Toasted Sunflower Seeds
Weight per 500 calories
Elderberries
685g
Toasted Sunflower Seeds
80.8g
Toasted Sunflower Seed Kernels no Salt have 8.5 times more energy per unit of mass than Raw Elderberries, which is very high in comparison to other foods. Elderberries having average energy density.
Discover which food has more nutrients per 500 calories - Elderberries or Toasted Sunflower Seeds?
Elderberries VS Toasted Sunflower Seeds Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Elderberries or Toasted Sunflower Seeds?
Lets compare vitamin content per 500 calories of Elderberries vs Toasted Sunflower Seeds:
500 calories of Elderberries have more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B6 and 218 times more Vitamin C than Toasted Sunflower Seeds.
While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 5.9 times more Vitamin B5 and 4.7 times more Vitamin B9 than Raw Elderberries.
Both Elderberries and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 500 calories.
500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Raw Elderberries as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 500 calories.
Comparing minerals per 500 calories for Elderberries vs Toasted Sunflower Seeds:
500 calories of Elderberries have 5.7 times more Calcium, 2 times more Iron, 4.8 times more Potassium and 676.7 times more Water than Toasted Sunflower Seeds.
While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.5 times more Copper, 3 times more Magnesium, 3.5 times more Phosphorus and 5.7 times more Zinc than Raw Elderberries.
500 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 500 calories:
500 calories of Elderberries have 9.1 times more Omega 3, 7.6 times more Carbohydrate and 5.2 times more Fiber than Toasted Sunflower Seeds.
While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 13.4 times more Fat, 30.5 times more Saturated Fat, 27.2 times more Omega 6 and 3.1 times more Protein than Raw Elderberries.
Both Elderberries and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
500 calories of Elderberries provide inadequate amounts of Omega 6 and Protein
500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3