Comparing Nutrients in 500 calories Sunflower Seeds VS ZESPRI SunGold Kiwifruit

Weight per 500 calories

• Sunflower Seeds: 85.6g
• ZESPRI SunGold Kiwifruit: 794g

Sunflower Seeds have 9.3 times more energy per 100g than ZESPRI SunGold Kiwifruit. It has very high energy density when compared to other foods. Raw ZESPRI SunGold Kiwifruit having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or ZESPRI SunGold Kiwifruit?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
ZESPRI SunGold Kiwifruit	6%	4%	90%

Macro Nutrients

	Sunflower Seeds	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	96% 125g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	135% 98g	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	63.5% 46g	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	% 42g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 9.7g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	29.2% 11g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	48.2% 0.63mg	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	61.5% 246μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.63μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	1422% 1280mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40.3% 48.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	16.6% 0.38mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	5.77% 3.17μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	5.77% 0.63mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	17.7% 654g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs ZESPRI SunGold Kiwifruit:

• Dried Sunflower Seed Kernels have more Vitamin B1, 3.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.7 times more Vitamin E than Raw ZESPRI SunGold Kiwifruit.
• While Raw ZESPRI SunGold Kiwifruit contains 1.9 times more Vitamin B2, 1.3 times more Vitamin B9, more Vitamin B12, 1068 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw ZESPRI SunGold Kiwifruit have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs ZESPRI SunGold Kiwifruit:

• Dried Sunflower Seed Kernels have 1.3 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 4.4 times more Manganese, 2.8 times more Phosphorus, 14.3 times more Selenium and 6.7 times more Zinc than Raw ZESPRI SunGold Kiwifruit.
• While Raw ZESPRI SunGold Kiwifruit contains 2 times more Calcium, 4.5 times more Potassium and 161.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 19.8 times more Fat, 7.4 times more Saturated Fat, 41.4 times more Omega 6 and 2.2 times more Protein than Raw ZESPRI SunGold Kiwifruit.
• While Raw ZESPRI SunGold Kiwifruit contains 6.6 times more Omega 3, 7.3 times more Carbohydrate, 43.5 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw ZESPRI SunGold Kiwifruit have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.