Comparing Nutrients in 500 calories Boiled Pokeberry Shoots with Salt VS Roasted Sunflower Seeds

Weight per 500 calories

• Boiled Pokeberry Shoots with Salt: 2500g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 29.1 times more energy per unit of mass than Boiled and Drained Pokeberry Shoots with Salt, which is very high in comparison to other foods. Boiled Pokeberry Shoots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Pokeberry Shoots with Salt or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots with Salt	37%	14%	49%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Pokeberry Shoots with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	NA	14% 4.5g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	16% 20.7g	130g per day for Men 19-50 years
Sugars	55% 40g	3.23% 2.35g	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	NA	g per day for Men 19-50 years
Fiber	99% 37.5g	25% 9.54g	38g per day for Men 19-50 years
Protein	103% 57.5g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1208% 10875μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	481% 6.25mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.5mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.78mg	53% 0.69mg	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	56.3% 225μg	51% 204μg	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	2278% 2050mg	1.34% 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	142% 21.3mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2250% 2700μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	133% 1325mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	175% 1.57mg	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	375% 30mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	79% 1.8mg	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	118% 825mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	423% 6350mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	43% 4.75mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	62.8% 2323g	0.028% 1.03g	3700g per day for Men 19-50 years

Boiled Pokeberry Shoots With Salt VS Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Pokeberry Shoots with Salt or Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Boiled Pokeberry Shoots with Salt vs Roasted Sunflower Seeds:

• 500 calories of Boiled Pokeberry Shoots with Salt have more Vitamin A, 19.2 times more Vitamin B1, 29.6 times more Vitamin B2, 4.5 times more Vitamin B3, 4 times more Vitamin B6, 1704.4 times more Vitamin C and 1164 times more Vitamin K than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 6.2 times more Vitamin B5 than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Roasted Sunflower Seeds provide similar amounts of Vitamin B9 and Vitamin E per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Boiled and Drained Pokeberry Shoots with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Pokeberry Shoots with Salt vs Roasted Sunflower Seeds:

• 500 calories of Boiled Pokeberry Shoots with Salt have 22 times more Calcium, 2 times more Copper, 9.2 times more Iron, 3.2 times more Magnesium, 4.6 times more Manganese, 6.3 times more Potassium, 2463.8 times more Sodium and 2252.8 times more Water than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Selenium than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Roasted Sunflower Seeds contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Pokeberry Shoots with Salt have 3.7 times more Carbohydrate, 17.1 times more Sugars, 3.9 times more Fiber and 3.5 times more Protein than Roasted Sunflower Seeds.
• While 500 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Fat than Boiled and Drained Pokeberry Shoots with Salt.
• Both Boiled Pokeberry Shoots with Salt and Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.