Comparing Nutrients in 500 calories Pie, peach VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Pie, peach: 223g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 2.6 times more energy per unit of mass than Pie, peach, which is very high in comparison to other foods. Pie, peach having above average energy density.

Discover which food has more nutrients per 500 calories - Pie, peach or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pie, peach	3%	39%	58%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pie, peach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.78g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	15% 19.3g	130g per day for Men 19-50 years
Sugars	50% 36.2g	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	4.7% 1.8g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Pie, peach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.5% 22.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.95% 0.051mg	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	16% 64.7μg	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	2.23% 2mg	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	14% 2.1mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, peach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	14% 1.1mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.2% 13.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	7% 49mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	1.83% 0.2mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.3% 121g	0.035% 1.3g	3700g per day for Men 19-50 years

Pie, Peach VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, peach or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Pie, peach vs Oil Roasted Sunflower Seeds:

• 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B3, 23 times more Vitamin B5, 13 times more Vitamin B6, 3.1 times more Vitamin B9 and 14.6 times more Vitamin E than Pie, peach.
• 500 calories of Pie, peach have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Pie, peach as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Pie, peach vs Oil Roasted Sunflower Seeds:

• 500 calories of Pie, peach have 191.2 times more Sodium than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 12.9 times more Copper, 3.2 times more Iron, 8 times more Magnesium, 5.2 times more Manganese, 19.6 times more Phosphorus, 1.5 times more Potassium, 22.8 times more Selenium and 21.9 times more Zinc than Pie, peach.
• 500 calories of Pie, peach lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Pie, peach as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie, peach have 8.3 times more Omega 3, 3.8 times more Carbohydrate and 13.8 times more Sugars than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Fat, 1.8 times more Saturated Fat, 3.7 times more Omega 6, 5 times more Fiber and 4 times more Protein than Pie, peach.
• Both Pie, peach and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie, peach provide inadequate amounts of Fiber and Protein
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3