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Comparing Nutrients in 500 calories Papaya, canned, heavy syrup, drainedVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Papaya, canned, heavy syrup, drained
243g
Oil Roasted Sunflower Seeds
84.5g

Oil Roasted Sunflower Seed Kernels have 2.9 times more energy per unit of mass than Papaya, canned, heavy syrup, drained, which is very high in comparison to other foods. Papaya, canned, heavy syrup, drained having above average energy density.

Which food has more nutrients per 500 calories - Papaya, canned, heavy syrup, drained or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Papaya, canned, heavy syrup, drained
0%
2%
98%
Oil Roasted Sunflower Seeds
13%
73%
14%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.38%1.33g
Fat
44.7%43.3g
1.33 gvs43.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.03%0.65g
Saturated Fat
18.7%5.97g
0.65 gvs5.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.97%0.032g
Omega 3
4.28%0.068g
0.032 gvs0.068 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.2g
Omega 6
170%29g
0.2 gvs29 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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104%136g
Carbohydrate
15%19.3g
136 gvs19.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
175%127g
Sugars
3.62%2.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
127 gvs2.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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22.7%16.5g
Fructose
0%0g
≤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]
16.5 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%17g
Glucose
%0.63g
17 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%93g
Sucrose
%2g
93 gvs2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.6%3.64g
Fiber
23.6%8.95g
3.64 gvs8.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
0.61%0.34g
Protein
30.3%17g
0.34 gvs17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.03%0.036mg
Vitamin B1
22.5%0.27mg
Thiamine
0.036 mgvs0.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.8%0.036mg
Vitamin B2
18%0.24mg
Riboflavin
0.036 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.91%0.15mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
0.15 mgvs3.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0.73%0.036mg
Vitamin B5
117%5.86mg
Pantothenic acid
0.036 mgvs5.86 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.8%0.036mg
Vitamin B6
51.5%0.67mg
Pyridoxine
0.036 mgvs0.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
49.4%198μg
Folates and Folic Acid
NA μgvs198 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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9.44%8.5mg
Vitamin C
1.03%0.93mg
Ascorbic acid
8.5 mgvs0.93 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
205%30.7mg
Tocopherols and Tocotrienols
NA mgvs30.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.61%0.73μg
Vitamin K
2.2%2.6μg
Phytomenadione or phylloquinone
0.73 μgvs2.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.1%51mg
Calcium
7.35%73.5mg
51 mgvs73.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2.7%0.024mg
Copper
169%1.52mg
0.024 mgvs1.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.8%0.7mg
Iron
45%3.6mg
0.7 mgvs3.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.47%14.6mg
Magnesium
25.5%107mg
14.6 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.06%0.024mg
Manganese
76.4%1.76mg
0.024 mgvs1.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.1%14.6mg
Phosphorus
137%962mg
14.6 mgvs962 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.8%163mg
Potassium
12%408mg
163 mgvs408 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.77%0.97μg
Selenium
120%66μg
0.97 μgvs66 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.46%22mg
Sodium
0.17%2.53mg
22 mgvs2.53 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg
Zinc
40%4.4mg
0.12 mgvs4.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.84%105g
Water
0.035%1.3g
105 gvs1.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Papaya, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:
Comparing minerals per 500 calories for Papaya, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: