Comparing Nutrients in 500 calories Cantaloupe Melons VS Sunflower Seeds

Weight per 500 calories

• Cantaloupe Melons: 1471g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 17.2 times more energy per unit of mass than Raw Cantaloupe Melons, which is very high in comparison to other foods. Cantaloupe Melons having low energy density.

Which food has more nutrients per 500 calories - Cantaloupe Melons or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cantaloupe Melons	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	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	92% 120g	13% 17g	130g per day for Men 19-50 years
Sugars	159% 116g	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	38% 27.5g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 64g	% 2.14g	g per day for Men 19-50 years
Fiber	35% 13.2g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	22% 12.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	276% 2485μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.2% 0.6mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 10.8mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.4% 1.06mg	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	77.2% 309μg	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	600% 540mg	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	4.9% 0.74mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.2% 132mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 14.7μg	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	38.6% 3.1mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	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	31.5% 221mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	115% 3926mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	36% 1326g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cantaloupe Melons vs Sunflower Seeds:

• Raw Cantaloupe Melons have 967.6 times more Vitamin A, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B9, 450.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1 and 41 times more Vitamin E than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Raw Cantaloupe Melons 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 Cantaloupe Melons vs Sunflower Seeds:

• Raw Cantaloupe Melons have 2 times more Calcium, 7.1 times more Potassium, 30.5 times more Sodium and 327.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 2.6 times more Phosphorus, 7.7 times more Selenium and 1.6 times more Zinc than Raw Cantaloupe Melons.

Comparison of macro-nutrients per 500 calories:

• Raw Cantaloupe Melons have 13.2 times more Omega 3, 7 times more Carbohydrate, 51.5 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.8 times more Fat, 5.1 times more Saturated Fat, 38.3 times more Omega 6 and 1.4 times more Protein than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Cantaloupe Melons as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.