Comparing Nutrients in 500 calories Jams and preserves, no sugar (with sodium saccharin), any flavor VS Roasted Sunflower Seeds

Weight per 500 calories

• Jams and preserves, no sugar (with sodium saccharin), any flavor: 379g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more energy per unit of mass than Jams and preserves, no sugar (with sodium saccharin), any flavor, which is very high in comparison to other foods. Jams and preserves, no sugar (with sodium saccharin), any flavor having average energy density.

Which food has more nutrients per 500 calories - Jams and preserves, no sugar (with sodium saccharin), any flavor or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves, no sugar (with sodium saccharin), any flavor	1%	1%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 202g	16% 20.7g	130g per day for Men 19-50 years
Sugars	198% 143g	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	25% 9.47g	25% 9.54g	38g per day for Men 19-50 years
Protein	2.03% 1.14g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.83% 0.076mg	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	8.52% 34μg	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	0% 0mg	1.34% 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	2.27% 0.34mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.4% 34mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	19% 1.5mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	4.5% 19mg	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	4.87% 34mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	7.7% 261mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.44μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	2.07% 0.23mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	4.7% 173g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Jams and preserves, no sugar (with sodium saccharin), any flavor vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, 9.1 times more Vitamin B6, 6 times more Vitamin B9 and 65.8 times more Vitamin E than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Jams and preserves, no sugar (with sodium saccharin), any flavor vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 17.3 times more Copper, 2.2 times more Iron, 5.9 times more Magnesium, 29.1 times more Phosphorus, 2.8 times more Potassium, 10.6 times more Selenium and 20 times more Zinc than Jams and preserves, no sugar (with sodium saccharin), any flavor.

Comparison of macro-nutrients per 500 calories:

• Jams and preserves, no sugar (with sodium saccharin), any flavor have 4 times more Omega 3, 9.8 times more Carbohydrate and 61.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 37.6 times more Fat, 74 times more Saturated Fat, 84.5 times more Omega 6 and 14.6 times more Protein than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.