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Comparing Nutrients in 500 calories Sunflower SeedsVSSunflower Oil

Weight per 500 calories

Sunflower Seeds
85.6g
Sunflower Oil
56.6g

65% Linoleic Sunflower Oil has 1.5 times more energy per unit of mass than Dried Sunflower Seed Kernels, which is very high in comparison to other foods. Sunflower Seeds having very high energy density.

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

Macros Ratio

ProteinsFatsCarbs


Sunflower Seeds
13%
74%
13%
Sunflower Oil
0%
100%
0%
500 kcal ▼

Macro Nutrients

Sunflower SeedsvsSunflower Oil
17%
Energy
17%
500 kcalvs500 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
45%
Fat
58%
44 gvs56.6 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
31.8%
Protein
0%
17.8 gvs0 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
13%
Carbohydrate
0%
17 gvs0 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
3.1%
Sugars
0%
2.24 gvs0 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
19%
Fiber
0%
7.36 gvs0 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
12%
Saturated Fat
18%
3.8 gvs5.83 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
3.13%
Omega 3
0%
0.05 gvs0 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
116%
Omega 6
218%
19.7 gvs37 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.11%
Water
0%
4.05 gvs0 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Sunflower SeedsvsSunflower Oil
0.29%
Vitamin A
0%
2.57 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
106%
Thiamine
0%
1.27 mgvs0 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
23%
Vitamin B2
0%
0.3 mgvs0 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
44.6%
Vitamin B3
0%
7.14 mgvs0 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
88%
Vitamin B6
0%
1.15 mgvs0 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
1.33%
Vitamin C
0%
1.2 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
200%
Vitamin E
153%
30 mgvs23 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
2.54%
0 μgvs3.05 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
48.5%
Folate
0%
194 μgvs0 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Sunflower SeedsvsSunflower Oil
6.68%
Calcium
0%
66.8 mgvs0 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
171%
Copper
0%
1.54 mgvs0 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
56%
Iron
0%
4.5 mgvs0 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
66%
Magnesium
0%
278 mgvs0 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
72.6%
Manganese
NA
1.67 mgvsNA mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
80.7%
Phosphorus
0%
565 mgvs0 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
16%
Potassium
0%
552 mgvs0 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
82%
Selenium
0%
45 μgvs0 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.51%
Sodium
0%
7.7 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
39%
Zinc
0%
4.3 mgvs0 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Sunflower Oil:
Dried Sunflower Seed Kernels have 1.3 times more Vitamin E than 65% Linoleic Sunflower Oil.

Comparing minerals per 500 calories for Sunflower Seeds vs Sunflower Oil:
Both Dried Sunflower Seed Kernels and 65% Linoleic Sunflower Oil have similar amounts of minerals per 500 kcal

Comparison of macro-nutrients per 500 calories:
65% Linoleic Sunflower Oil contains 1.5 times more Saturated Fat and 1.9 times more Omega 6 than Dried Sunflower Seed Kernels. Both Dried Sunflower Seed Kernels and 65% Linoleic Sunflower Oil have similar amounts of Energy and Fat per 500 kcal.




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