Comparing Nutrients in 500 calories Passion-fruit, Purple VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Passion-fruit, Purple: 516g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 6.1 times more energy per unit of mass than Raw Passion-fruit, Purple, which is very high in comparison to other foods. Passion-fruit, Purple having average energy density.

Which food has more nutrients per 500 calories - Passion-fruit, Purple or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Passion-fruit, Purple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	15% 19.3g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	3.62% 2.63g	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	NA	0% 0g	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	NA	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	141% 53.6g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	51.5% 0.67mg	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	18% 72μg	49.4% 198μg	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	172% 155mg	1.03% 0.93mg	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	0.69% 0.1mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.2% 62mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	169% 1.52mg	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	103% 8.25mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	76.4% 1.76mg	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	50% 351mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	5.62% 3.1μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	9.62% 144mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	10% 376g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Passion-fruit, Purple vs Oil Roasted Sunflower Seeds:

• Raw Passion-fruit, Purple has more Vitamin A, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 166.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 297.6 times more Vitamin E than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Passion-fruit, Purple vs Oil Roasted Sunflower Seeds:

• Raw Passion-fruit, Purple has 2.3 times more Iron, 1.4 times more Magnesium, 4.4 times more Potassium, 57 times more Sodium and 289 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.4 times more Copper, 2.7 times more Phosphorus, 21.4 times more Selenium and 8.5 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Passion-fruit, Purple has 6.2 times more Carbohydrate, 22 times more Sugars and 6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12 times more Fat, 19.6 times more Saturated Fat, 13.7 times more Omega 6 and 1.5 times more Protein than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.