Comparing Nutrients in 500 calories Pears, canned, water pack, solids and liquids VS Sunflower Seeds

Weight per 500 calories

• Pears, canned, water pack, solids and liquids: 1724g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 20.1 times more energy per unit of mass than Pears, canned, water pack, solids and liquids, which is very high in comparison to other foods. Pears, canned, water pack, solids and liquids having very low energy density.

Which food has more nutrients per 500 calories - Pears, canned, water pack, solids and liquids or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, water pack, solids and liquids	2%	1%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pears, canned, water pack, solids and liquids	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	13% 17g	130g per day for Men 19-50 years
Sugars	145% 105g	3.1% 2.24g	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	93% 67.2g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 5.17g	% 2.14g	g per day for Men 19-50 years
Fiber	72.6% 27.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	5.85% 3.28g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, water pack, solids and liquids	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	88.6% 1.15mg	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	4.3% 17.2μg	48.6% 194μg	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	19% 17.2mg	1.33% 1.2mg	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	9.2% 1.38mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, water pack, solids and liquids	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.9% 69mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	171% 1.54mg	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	45.3% 3.62mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	16.4% 69mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	72.6% 1.67mg	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	17.2% 121mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.5mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	42.8% 1583g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Pears, canned, water pack, solids and liquids have 14.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.2 times more Vitamin B1, 1.8 times more Vitamin B2, 7.7 times more Vitamin B3, 2.6 times more Vitamin B5, 4.8 times more Vitamin B6, 11.3 times more Vitamin B9 and 21.8 times more Vitamin E than Pears, canned, water pack, solids and liquids.
• Both Pears, canned, water pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

• Pears, canned, water pack, solids and liquids have 1.7 times more Potassium and 390.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 4 times more Magnesium, 2.8 times more Manganese, 4.7 times more Phosphorus, more Selenium and 2.8 times more Zinc than Pears, canned, water pack, solids and liquids.
• Both Pears, canned, water pack, solids and liquids and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pears, canned, water pack, solids and liquids have 7.9 times more Carbohydrate, 46.9 times more Sugars and 3.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 85.2 times more Fat, 110.6 times more Saturated Fat, 163.5 times more Omega 6 and 5.4 times more Protein than Pears, canned, water pack, solids and liquids.
• Both Pears, canned, water pack, solids and liquids and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Pears, canned, water pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.