Comparing Nutrients in 500 calories Boiled Potherb Jute VS Sunflower Seeds

Weight per 500 calories

• Boiled Potherb Jute: 1351g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 15.8 times more energy per unit of mass than Boiled and Drained Potherb Jute, which is very high in comparison to other foods. Boiled Potherb Jute having low energy density.

Which food has more nutrients per 500 calories - Boiled Potherb Jute or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Potherb Jute	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	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	75.8% 99g	13% 17g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	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	% 2.14g	g per day for Men 19-50 years
Fiber	71% 27g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	89% 49.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	389% 3500μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.23mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	351% 1405μg	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	495% 446mg	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	63% 9.46mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1216% 1459μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Sunflower Seeds	Recommended Dietary Allowance
Calcium	285% 2851mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	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	530% 42.4mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	199% 838mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	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	139% 973mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	219% 7432mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	9.9% 149mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	32% 1178g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Potherb Jute vs Sunflower Seeds:

• Boiled and Drained Potherb Jute has 1362.7 times more Vitamin A, 8.5 times more Vitamin B2, 1.7 times more Vitamin B3, 6.7 times more Vitamin B6, 7.2 times more Vitamin B9, 372 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin E than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Boiled and Drained Potherb Jute as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Potherb Jute vs Sunflower Seeds:

• Boiled and Drained Potherb Jute has 42.7 times more Calcium, 2.2 times more Copper, 9.4 times more Iron, 3 times more Magnesium, 1.7 times more Phosphorus, 13.5 times more Potassium, 19.3 times more Sodium, 2.5 times more Zinc and 290.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Selenium than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Dried Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Potherb Jute has 5.8 times more Carbohydrate, 6 times more Sugars, 3.7 times more Fiber and 2.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.3 times more Fat, 9.4 times more Saturated Fat and 15.5 times more Omega 6 than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Potherb Jute as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.