Comparing Nutrients in 500 calories Sunflower Seeds VS Bartlett Pears

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Bartlett Pears: 794g

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

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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Bartlett Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	NA	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	92% 119g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	106% 77g	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	74% 53.7g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 3.4g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	64.7% 24.6g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Bartlett Pears	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	16% 0.21mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	39% 35mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Bartlett Pears	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	68.8% 0.62mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	12.8% 0.29mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.53% 7.94mg	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	18% 668g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 13.3 times more Vitamin B1, 1.5 times more Vitamin B2, 5.5 times more Vitamin B3, 2.9 times more Vitamin B5, 5.6 times more Vitamin B6, 4.1 times more Vitamin B9 and 31.6 times more Vitamin E than Raw Bartlett Pears.
• While Raw Bartlett Pears contain 29.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Bartlett Pears have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Bartlett Pears:

• Dried Sunflower Seed Kernels have 2.5 times more Copper, 3 times more Iron, 5.8 times more Magnesium, 5.7 times more Manganese, 6.5 times more Phosphorus, 57.2 times more Selenium and 6.7 times more Zinc than Raw Bartlett Pears.
• While Raw Bartlett Pears contain 1.5 times more Potassium and 164.9 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Bartlett Pears have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 34.7 times more Fat and 5.7 times more Protein than Raw Bartlett Pears.
• While Raw Bartlett Pears contain 7 times more Carbohydrate, 34.3 times more Sugars and 3.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Bartlett Pears have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Bartlett Pears have insufficient amounts of Glucose and Sucrose in 500 kcal.