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Comparing Nutrients in 500 calories Sunflower OilVSRoasted Sunflower Seeds

Weight per 500 calories

Sunflower Oil
56.6g
Roasted Sunflower Seeds
86g

Sunflower Oil has 1.5 times more energy per 100g than Roasted Sunflower Seeds. It has very high energy density when compared to other foods. Dry Roasted Sunflower Seed Kernels no Salt having very high energy density.

Which food has more nutrients per 500 calories - Sunflower Oil or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sunflower Oil
0%
100%
0%
Roasted Sunflower Seeds
12%
72%
16%
500 kcal ▼

Macro Nutrients

Sunflower OilvsRoasted Sunflower Seeds
17.2%
Energy
17.2%
500 kcalvs500 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
58.3%
Fat
44%
56.6 gvs42.8 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
0%
Protein
29.7%
0 gvs16.6 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
0%
Carbohydrate
16%
0 gvs20.7 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0%
Sugars
3.23%
0 gvs2.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
0%
Fiber
25%
0 gvs9.54 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
18.2%
Saturated Fat
14%
5.83 gvs4.5 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0%
Omega 3
3.7%
0 gvs0.059 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
219%
Omega 6
166%
37 gvs28 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0%
Water
0.028%
0 gvs1.03 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Sunflower OilvsRoasted Sunflower Seeds
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
0%
Thiamine
7.6%
0 mgvs0.091 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
0%
Vitamin B2
16.3%
0 mgvs0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B3
38%
0 mgvs6.05 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
0%
Vitamin B6
53%
0 mgvs0.69 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
1.34%
0 mgvs1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
155%
Vitamin E
149%
23.2 mgvs22.4 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
2.55%
Vitamin K
1.93%
3.05 μgvs2.3 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
0%
Folate
51%
0 μgvs204 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Sunflower OilvsRoasted Sunflower Seeds
0%
Calcium
6%
0 mgvs60 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
0%
Copper
175%
0 mgvs1.57 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
0%
Iron
41%
0 mgvs3.26 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
0%
Magnesium
26.4%
0 mgvs111 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
NA
Manganese
79%
NA mgvs1.8 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
0%
Phosphorus
142%
0 mgvs992 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
0%
Potassium
21.5%
0 mgvs730 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
0%
Selenium
124%
0 μgvs68 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0%
Sodium
0.17%
0 mgvs2.58 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
0%
Zinc
41.3%
0 mgvs4.54 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Oil vs Roasted Sunflower Seeds:
Both 65% Linoleic Sunflower Oil and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 500 kcalBoth 65% Linoleic Sunflower Oil and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin E per 500 kcal.Both 65% Linoleic Sunflower Oil as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Oil vs Roasted Sunflower Seeds:
Both 65% Linoleic Sunflower Oil and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of minerals per 500 kcal

Comparison of macro-nutrients per 500 calories:
65% Linoleic Sunflower Oil has 1.3 times more Fat, 1.3 times more Saturated Fat and 1.3 times more Omega 6 than Dry Roasted Sunflower Seed Kernels no Salt. Both 65% Linoleic Sunflower Oil and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.




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