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Comparing Nutrients in 500 calories EndiveVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Endive
2941g
Oil Roasted Sunflower Seeds
84.5g

Oil Roasted Sunflower Seed Kernels have 34.8 times more energy per unit of mass than Raw Endive, which is very high in comparison to other foods. Endive having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Endive
25%
9%
66%
Oil Roasted Sunflower Seeds
13%
73%
14%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
6.06%5.9g
Fat
44.7%43.3g
5.9 gvs43.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.4%1.4g
Saturated Fat
18.7%5.97g
1.4 gvs5.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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24%0.38g
Omega 3
4.28%0.068g
0.38 gvs0.068 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.2g
Omega 6
170%29g
2.2 gvs29 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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75.8%99g
Carbohydrate
15%19.3g
99 gvs19.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
10%7.35g
Sugars
3.62%2.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.35 gvs2.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.63g
NA gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2g
NA gvs2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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240%91g
Fiber
23.6%8.95g
91 gvs8.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
65.7%36.8g
Protein
30.3%17g
36.8 gvs17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

353%3176μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3176 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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196%2.35mg
Vitamin B1
22.5%0.27mg
Thiamine
2.35 mgvs0.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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170%2.2mg
Vitamin B2
18%0.24mg
Riboflavin
2.2 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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73.5%11.8mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
11.8 mgvs3.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
529%26.5mg
Vitamin B5
117%5.86mg
Pantothenic acid
26.5 mgvs5.86 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45.2%0.59mg
Vitamin B6
51.5%0.67mg
Pyridoxine
0.59 mgvs0.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1044%4176μg
Vitamin B9
49.4%198μg
Folates and Folic Acid
4176 μgvs198 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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212%191mg
Vitamin C
1.03%0.93mg
Ascorbic acid
191 mgvs0.93 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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86.3%13mg
Vitamin E
205%30.7mg
Tocopherols and Tocotrienols
13 mgvs30.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5662%6794μg
Vitamin K
2.2%2.6μg
Phytomenadione or phylloquinone
6794 μgvs2.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

153%1529mg
Calcium
7.35%73.5mg
1529 mgvs73.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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324%2.9mg
Copper
169%1.52mg
2.9 mgvs1.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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305%24.4mg
Iron
45%3.6mg
24.4 mgvs3.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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105%441mg
Magnesium
25.5%107mg
441 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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537%12.4mg
Manganese
76.4%1.76mg
12.4 mgvs1.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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118%824mg
Phosphorus
137%962mg
824 mgvs962 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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272%9235mg
Potassium
12%408mg
9235 mgvs408 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.7%5.9μg
Selenium
120%66μg
5.9 μgvs66 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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43%647mg
Sodium
0.17%2.53mg
647 mgvs2.53 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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211%23.2mg
Zinc
40%4.4mg
23.2 mgvs4.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
74.6%2759g
Water
0.035%1.3g
2759 gvs1.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Endive vs Oil Roasted Sunflower Seeds:
Comparing minerals per 500 calories for Endive vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: