Comparing Nutrients in 500 calories Sunflower Seeds VS Boiled Garden Cress with Salt

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Boiled Garden Cress with Salt: 2174g

Sunflower Seeds have 25.4 times more energy per 100g than Boiled Garden Cress with Salt. It has very high energy density when compared to other foods. Boiled and Drained Garden Cress with Salt having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Boiled Garden Cress with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Garden Cress with Salt	27%	19%	54%

Macro Nutrients

	Sunflower Seeds	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	88.3% 1.4g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	63.5% 82.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	93% 67.6g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	40% 15.2g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	560% 5043μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	268% 3.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	71% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	263% 3.4mg	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	48.6% 194μg	201% 804μg	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	1.33% 1.2mg	556% 500mg	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	201% 30mg	72.5% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6946% 8335μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	133% 1326mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	275% 2.48mg	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	56% 4.5mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	135% 565mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	352% 8.1mg	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	80.7% 565mg	149% 1043mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	226% 7674mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	354% 5304mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	29.6% 3.26mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	54.3% 2011g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Boiled Garden Cress with Salt:

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin E than Boiled and Drained Garden Cress with Salt.
• While Boiled and Drained Garden Cress with Salt contain 1963.6 times more Vitamin A, 11.4 times more Vitamin B2, 2.4 times more Vitamin B3, 3.7 times more Vitamin B5, 3 times more Vitamin B6, 4.1 times more Vitamin B9, 417.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Garden Cress with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Boiled Garden Cress with Salt:

• Dried Sunflower Seed Kernels have 2.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Garden Cress with Salt.
• While Boiled and Drained Garden Cress with Salt contain 19.9 times more Calcium, 1.6 times more Copper, 3.9 times more Iron, 2 times more Magnesium, 4.8 times more Manganese, 1.8 times more Phosphorus, 13.9 times more Potassium, 688.4 times more Sodium and 496.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 3.4 times more Fat, 8.8 times more Saturated Fat and 7 times more Omega 6 than Boiled and Drained Garden Cress with Salt.
• While Boiled and Drained Garden Cress with Salt contain 27.5 times more Omega 3, 4.8 times more Carbohydrate, 30.1 times more Sugars, 2.1 times more Fiber and 2.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Garden Cress with Salt have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.