Comparing Nutrients in 500 calories Pears, canned, heavy syrup pack, solids and liquids VS Toasted Sunflower Seeds

Weight per 500 calories

• Pears, canned, heavy syrup pack, solids and liquids: 676g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 8.4 times more energy per unit of mass than Pears, canned, heavy syrup pack, solids and liquids, which is very high in comparison to other foods. Pears, canned, heavy syrup pack, solids and liquids having average energy density.

Discover which food has more nutrients per 500 calories - Pears, canned, heavy syrup pack, solids and liquids or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, heavy syrup pack, solids and liquids	1%	1%	98%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pears, canned, heavy syrup pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	100% 130g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	142% 103g	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	55% 40g	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	% 41.2g	NA	g per day for Men 19-50 years
Sucrose	% 9.46g	NA	g per day for Men 19-50 years
Fiber	28.4% 11g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, heavy syrup pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.63% 0.068mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.97% 0.15mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.28% 0.095mg	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	1.7% 6.76μg	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	8.26% 7.43mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.03μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, heavy syrup pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.38% 33.8mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.27% 50.7μg	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	18.6% 1.5mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	6.44% 27mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	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	6.76% 47.3mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.8mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	14.7% 543g	0.022% 0.81g	3700g per day for Men 19-50 years

Pears, Canned, Heavy Syrup Pack, Solids And Liquids VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pears, canned, heavy syrup pack, solids and liquids or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Pears, canned, heavy syrup pack, solids and liquids vs Toasted Sunflower Seeds:

• 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 38.4 times more Vitamin B5, 6.9 times more Vitamin B6 and 28.5 times more Vitamin B9 than Pears, canned, heavy syrup pack, solids and liquids.
• 500 calories of Pears, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Pears, canned, heavy syrup pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pears, canned, heavy syrup pack, solids and liquids vs Toasted Sunflower Seeds:

• 500 calories of Pears, canned, heavy syrup pack, solids and liquids have 672.1 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.5 times more Copper, 3.7 times more Iron, 3.9 times more Magnesium, 7.9 times more Manganese, 19.8 times more Phosphorus and 7.9 times more Zinc than Pears, canned, heavy syrup pack, solids and liquids.
• Both Pears, canned, heavy syrup pack, solids and liquids and Toasted Sunflower Seeds contain similar levels of Potassium per 500 calories.
• 500 calories of Pears, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Pears, canned, heavy syrup pack, solids and liquids 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 Pears, canned, heavy syrup pack, solids and liquids have 7.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 52.2 times more Fat, 101.7 times more Saturated Fat, 149 times more Omega 6 and 10.3 times more Protein than Pears, canned, heavy syrup pack, solids and liquids.
• Both Pears, canned, heavy syrup pack, solids and liquids and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Pears, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Pears, canned, heavy syrup pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.