Comparing Nutrients in 500 calories Hot dog Pickle relish VS Sunflower Seeds

Weight per 500 calories

• Hot dog Pickle relish: 550g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 6.4 times more energy per unit of mass than Hot dog Pickle relish, which is very high in comparison to other foods. Hot dog Pickle relish having average energy density.

Which food has more nutrients per 500 calories - Hot dog Pickle relish or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Hot dog Pickle relish	6%	4%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Hot dog Pickle relish	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.53g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	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	99% 128g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	21.7% 8.24g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	14.7% 8.24g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Hot dog Pickle relish	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.77% 0.038mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.34% 0.082mg	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	1.37% 5.5μg	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	6.1% 5.5mg	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	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hot dog Pickle relish	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.75% 27.5mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	86% 6.87mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.082mg	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	31.4% 220mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	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	400% 5995mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	10.6% 394g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hot dog Pickle relish vs Sunflower Seeds:

• Hot dog Pickle relish has 4.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 25.2 times more Vitamin B5, 14 times more Vitamin B6 and 35.4 times more Vitamin B9 than Hot dog Pickle relish.
• Both Hot dog Pickle relish 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 Hot dog Pickle relish vs Sunflower Seeds:

• Hot dog Pickle relish has 1.5 times more Iron, 778 times more Sodium and 97.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Calcium, 3.4 times more Copper, 2.7 times more Magnesium, 20.3 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, more Selenium and 3.7 times more Zinc than Hot dog Pickle relish.

Comparison of macro-nutrients per 500 calories:

• Hot dog Pickle relish has 5.8 times more Omega 3 and 7.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.4 times more Fat, 15.8 times more Saturated Fat, 64.1 times more Omega 6 and 2.2 times more Protein than Hot dog Pickle relish.
• Both Hot dog Pickle relish and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Hot dog Pickle relish as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.