Comparing Nutrients in 500 calories Sunflower Seeds VS Frozen Melon Balls

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Frozen Melon Balls: 1515g

Sunflower Seeds have 17.7 times more energy per 100g than Frozen Melon Balls. It has very high energy density when compared to other foods. Frozen Melon Balls having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Frozen Melon Balls?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Melon Balls	9%	6%	85%

Macro Nutrients

	Sunflower Seeds	Frozen Melon Balls	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	93% 120g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Melon Balls	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	150% 1348μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	210% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	124% 1.6mg	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	98% 394μg	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	104% 94mg	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	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	Frozen Melon Balls	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	101% 0.91mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	50.5% 212mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	26.4% 0.61mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	125% 4242mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	23.4% 2.58mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	37% 1368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Frozen Melon Balls:

• Frozen Melon Balls contain 525 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 78.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Melon Balls have similar amounts of Vitamin B2 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Frozen Melon Balls have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Frozen Melon Balls:

• Dried Sunflower Seed Kernels have 1.7 times more Copper, 1.3 times more Magnesium, 2.8 times more Manganese, 3.1 times more Phosphorus and 1.7 times more Zinc than Frozen Melon Balls.
• While Frozen Melon Balls contain 2.3 times more Calcium, 7.7 times more Potassium, 61 times more Sodium and 337.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Melon Balls have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 11.6 times more Fat, 3.9 times more Saturated Fat, 31 times more Omega 6 and 1.4 times more Protein than Frozen Melon Balls.
• While Frozen Melon Balls contain 16.5 times more Omega 3, 7 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Melon Balls have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Frozen Melon Balls have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.