Comparing Nutrients in 500 calories Pears VS Sunflower Seeds

Weight per 500 calories

• Pears: 877g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 10.2 times more energy per unit of mass than Raw Pears, which is very high in comparison to other foods. Pears having low energy density.

Which food has more nutrients per 500 calories - Pears or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pears	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.55% 0.009g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	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	103% 134g	13% 17g	130g per day for Men 19-50 years
Sugars	118% 85.5g	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	77.7% 56.3g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 6.23g	% 2.14g	g per day for Men 19-50 years
Fiber	71.6% 27g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	5.64% 3.16g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Pears	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.97% 8.77μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.77% 0.11mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.25mg	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	15.4% 61.4μg	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	42% 37.7mg	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	7% 1.05mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.9% 79mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19.3μg	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	19.7% 1.58mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.4mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	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	15% 105mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.58% 8.77mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	7.97% 0.88mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	20% 736g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pears vs Sunflower Seeds:

• Raw Pears have 31.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12 times more Vitamin B1, 1.3 times more Vitamin B2, 5.1 times more Vitamin B3, 2.3 times more Vitamin B5, 4.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 28.6 times more Vitamin E than Raw Pears.
• Both Raw Pears as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pears vs Sunflower Seeds:

• Raw Pears have 1.8 times more Potassium and 181.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Copper, 2.8 times more Iron, 4.5 times more Magnesium, 4 times more Manganese, 5.4 times more Phosphorus, 51.7 times more Selenium and 4.9 times more Zinc than Raw Pears.
• Both Raw Pears and Dried Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pears have 7.8 times more Carbohydrate, 38.1 times more Sugars and 3.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 35.9 times more Fat, 19.8 times more Saturated Fat, 24.2 times more Omega 6 and 5.6 times more Protein than Raw Pears.
• Both Raw Pears and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Pears as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.