Comparing Nutrients in 500 calories Sunflower Seeds VS Desserts, apple crisp, prepared-from-recipe

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Desserts, apple crisp, prepared-from-recipe: 311g

Sunflower Seeds have 3.6 times more energy per 100g than Desserts, apple crisp, prepared-from-recipe. It has very high energy density when compared to other foods. Desserts, apple crisp, prepared-from-recipe having above average energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Desserts, apple crisp, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Sunflower Seeds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	6.65% 2.13g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	73.7% 96g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	84.3% 61g	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	11.4% 4.35g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	9.56% 0.12mg	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	12.4% 49.7μg	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	7.6% 6.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	7.87% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	24.5% 0.22mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	5.9% 25mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	17.6% 0.4mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	72.7% 1090mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	5.3% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Desserts, apple crisp, prepared-from-recipe:

• Dried Sunflower Seed Kernels have 4.9 times more Vitamin B1, 1.2 times more Vitamin B2, 2.7 times more Vitamin B3, 3.4 times more Vitamin B5, 9.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 25.5 times more Vitamin E than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 35.1 times more Vitamin A, 5.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Desserts, apple crisp, prepared-from-recipe:

• Dried Sunflower Seed Kernels have 7 times more Copper, 1.8 times more Iron, 11.2 times more Magnesium, 4.1 times more Manganese, 6.5 times more Phosphorus, 2.3 times more Potassium, 4.2 times more Selenium and 7.7 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 1.6 times more Calcium, 141.5 times more Sodium and 48.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.1 times more Fat, 1.8 times more Saturated Fat, 5.9 times more Omega 6, 1.7 times more Fiber and 3.3 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 4.2 times more Omega 3, 5.6 times more Carbohydrate and 27.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Desserts, apple crisp, prepared-from-recipe have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.