Comparing Nutrients in 500 calories Honeydew Melons VS Toasted Sunflower Seeds

Weight per 500 calories

• Honeydew Melons: 1389g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 17.2 times more energy per unit of mass than Raw Honeydew Melons, which is very high in comparison to other foods. Honeydew Melons having low energy density.

Discover which food has more nutrients per 500 calories - Honeydew Melons or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Honeydew Melons	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	28.6% 0.46g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	156% 113g	NA	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	56.7% 41g	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	% 37.2g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	50% 0.65mg	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	66% 264μg	48% 192μg	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	278% 250mg	1.26% 1.13mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.6% 40.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	165% 1.5mg	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	29.5% 2.36mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	74.2% 1.7mg	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	22% 153mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	93% 3167mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	NA	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	0.022% 0.81g	3700g per day for Men 19-50 years

Honeydew Melons VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Honeydew Melons or Toasted Sunflower Seeds?

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

• 500 calories of Honeydew Melons have 2 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 221.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2 and 2.6 times more Vitamin B5 than Raw Honeydew Melons.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Honeydew Melons as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Honeydew Melons vs Toasted Sunflower Seeds:

• 500 calories of Honeydew Melons have 1.3 times more Magnesium, 8 times more Potassium, 103.2 times more Sodium and 1544.4 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Copper, 2.3 times more Iron, 4.6 times more Manganese, 6.1 times more Phosphorus and 3.4 times more Zinc than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Honeydew Melons have 7.2 times more Omega 3 and 7.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 23.6 times more Fat, 9.1 times more Saturated Fat, 83.6 times more Omega 6 and 1.9 times more Protein than Raw Honeydew Melons.
• Both Honeydew Melons and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Honeydew Melons provide inadequate amounts of Omega 6
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3