Comparing Nutrients in 500 calories Canned Ginger Root, Pickled, With Artificial Sweetener VS Sunflower Seeds

Weight per 500 calories

• Canned Ginger Root, Pickled, With Artificial Sweetener: 2500g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 29.2 times more energy per unit of mass than Canned Ginger Root, Pickled, With Artificial Sweetener, which is very high in comparison to other foods. Canned Ginger Root, Pickled, With Artificial Sweetener having very low energy density.

Which food has more nutrients per 500 calories - Canned Ginger Root, Pickled, With Artificial Sweetener or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Ginger Root, Pickled, With Artificial Sweetener	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	4.26% 0.73g	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	93% 121g	13% 17g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	171% 65g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Ginger Root, Pickled, With Artificial Sweetener	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	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	6.25% 25μg	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	0% 0mg	1.33% 1.2mg	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	30% 4.5mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginger Root, Pickled, With Artificial Sweetener	Sunflower Seeds	Recommended Dietary Allowance
Calcium	185% 1850mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	87.5% 7mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	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	7.14% 50mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1510% 22650mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	62.4% 2308g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Ginger Root, Pickled, With Artificial Sweetener vs Sunflower Seeds:

• Canned Ginger Root, Pickled, With Artificial Sweetener has 1.2 times more Vitamin B2, 3.8 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 13 times more Vitamin B3, 7.8 times more Vitamin B9 and 6.7 times more Vitamin E than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Ginger Root, Pickled, With Artificial Sweetener vs Sunflower Seeds:

• Canned Ginger Root, Pickled, With Artificial Sweetener has 27.7 times more Calcium, 1.6 times more Iron, 7 times more Manganese, 1.6 times more Potassium, 2939.5 times more Sodium and 569.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 2.8 times more Magnesium, 11.3 times more Phosphorus, 4.5 times more Selenium and 4.3 times more Zinc than Canned Ginger Root, Pickled, With Artificial Sweetener.

Comparison of macro-nutrients per 500 calories:

• Canned Ginger Root, Pickled, With Artificial Sweetener has 2.4 times more Omega 3, 7.1 times more Carbohydrate and 8.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.6 times more Fat, 4.1 times more Saturated Fat, 27.2 times more Omega 6 and 2.2 times more Protein than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.