Comparing Nutrients in 500 calories Sunflower Seeds VS Mammy-apple

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Mammy-apple: 980g

Sunflower Seeds have 11.5 times more energy per 100g than Mammy-apple. It has very high energy density when compared to other foods. Raw Mammy-apple having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Mammy-apple?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Sunflower Seeds	Mammy-apple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.56% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	94% 123g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	NA	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	77.4% 29.4g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Mammy-apple	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	24.5% 3.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	75.4% 0.98mg	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	34.3% 137μg	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	153% 137mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Mammy-apple	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	94% 0.84mg	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	85.8% 6.86mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	NA	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	13.6% 461mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	23% 845g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Mammy-apple:

• Dried Sunflower Seed Kernels have 6.5 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Mammy-apple.
• While Raw Mammy-apple contains 45.8 times more Vitamin A, 1.3 times more Vitamin B2 and 114.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mammy-apple have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Mammy-apple:

• Dried Sunflower Seed Kernels have 1.8 times more Copper, 1.8 times more Magnesium, 5.2 times more Phosphorus, 7.7 times more Selenium and 4.4 times more Zinc than Raw Mammy-apple.
• While Raw Mammy-apple contains 1.6 times more Calcium, 1.5 times more Iron, 19.1 times more Sodium and 208.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mammy-apple have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 9 times more Fat, 2.9 times more Saturated Fat, 25.5 times more Omega 6 and 3.6 times more Protein than Raw Mammy-apple.
• While Raw Mammy-apple contains 7.2 times more Carbohydrate and 4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mammy-apple have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Mammy-apple have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.