Comparing Nutrients in 500 calories Sunflower Seeds VS Pears

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Pears: 877g

Sunflower Seeds have 10.2 times more energy per 100g than Pears. It has very high energy density when compared to other foods. Raw Pears having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pears	2%	2%	96%

Macro Nutrients

	Sunflower Seeds	Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.55% 0.009g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	103% 134g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	118% 85.5g	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	77.7% 56.3g	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	% 23g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 6.23g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	71.6% 27g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	5.64% 3.16g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pears	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.97% 8.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	8.77% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	19.6% 0.25mg	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	15.4% 61.4μg	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	42% 37.7mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32% 38.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pears	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19.3μg	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	19.7% 1.58mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	14.6% 61.4mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	18.3% 0.42mg	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% 105mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.58% 8.77mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	7.97% 0.88mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	20% 736g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Pears:

• Dried Sunflower Seed Kernels have 12 times more Vitamin B1, 1.3 times more Vitamin B2, 5.1 times more Vitamin B3, 2.3 times more Vitamin B5, 4.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 28.6 times more Vitamin E than Raw Pears.
• While Raw Pears contain 31.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Pears have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Pears:

• Dried Sunflower Seed Kernels have 2.1 times more Copper, 2.8 times more Iron, 4.5 times more Magnesium, 4 times more Manganese, 5.4 times more Phosphorus, 51.7 times more Selenium and 4.9 times more Zinc than Raw Pears.
• While Raw Pears contain 1.8 times more Potassium and 181.9 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Pears have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 35.9 times more Fat, 19.8 times more Saturated Fat, 24.2 times more Omega 6 and 5.6 times more Protein than Raw Pears.
• While Raw Pears contain 7.8 times more Carbohydrate, 38.1 times more Sugars and 3.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Pears have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Pears have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.