Comparing Nutrients in 500 calories Sunflower Oil VS Roasted 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%

Macro Nutrients

	Recommended Dietary Allowance
	17.2%		2900kcal per day for Men 19-50 years
	58.3%		97g per day for Men 19-50 years
	0%		56g per day for Men 19-50 years
	0%		130g per day for Men 19-50 years
	0%		72.5g per day for Men 19-50 years
	0%		38g per day for Men 19-50 years
	0%		290mg per day for Men 19-50 years
	18.2%		32g per day for Men 19-50 years
	0%		1.6g per day for Men 19-50 years
	219%		17g per day for Men 19-50 years
	0%		3700g per day for Men 19-50 years

Vitamins

	Recommended Dietary Allowance
	0%		900μg per day for Men 19-50 years
	0%		1.2mg per day for Men 19-50 years
	0%		1.3mg per day for Men 19-50 years
	0%		16mg per day for Men 19-50 years
	0%		1.3mg per day for Men 19-50 years
	0%		2.4μg per day for Men 19-50 years
	0%		90mg per day for Men 19-50 years
	0%		600IU per day for Men 19-50 years
	155%		15mg per day for Men 19-50 years
	2.55%		120μg per day for Men 19-50 years
	0%		400μg per day for Men 19-50 years

Minerals

	Recommended Dietary Allowance
	0%		1000mg per day for Men 19-50 years
	0%		0.9mg per day for Men 19-50 years
	0%		8mg per day for Men 19-50 years
	0%		420mg per day for Men 19-50 years
	NA		2.3mg per day for Men 19-50 years
	0%		700mg per day for Men 19-50 years
	0%		3400mg per day for Men 19-50 years
	0%		55μg per day for Men 19-50 years
	0%		1500mg per day for Men 19-50 years
	0%		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.