Comparing Nutrients in 500 calories Rose-apples VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Rose-apples: 2000g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 23.7 times more energy per unit of mass than Raw Rose-apples, which is very high in comparison to other foods. Rose-apples having very low energy density.

Which food has more nutrients per 500 calories - Rose-apples or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rose-apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	NA	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	23.6% 8.95g	38g per day for Men 19-50 years
Protein	21.4% 12g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	37.8% 340μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	496% 446mg	1.03% 0.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 580mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	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	17.5% 1.4mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	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	23% 160mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	50.3% 1860g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rose-apples vs Oil Roasted Sunflower Seeds:

• Raw Rose-apples have more Vitamin A, 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 4.6 times more Vitamin B3 and 480.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Raw Rose-apples as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Rose-apples vs Oil Roasted Sunflower Seeds:

• Raw Rose-apples have 7.9 times more Calcium, 6 times more Potassium and 1430 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Copper, 2.6 times more Iron, 3 times more Manganese, 6 times more Phosphorus and 3.7 times more Zinc than Raw Rose-apples.
• Both Raw Rose-apples and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Rose-apples have 5.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.2 times more Fat and 1.4 times more Protein than Raw Rose-apples.
• Both Raw Rose-apples and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Rose-apples as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.