Comparing Nutrients in 500 calories Sunflower Seeds VS Saffron

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Saffron: 161g

Sunflower Seeds have 1.9 times more energy per 100g than Saffron. It has very high energy density when compared to other foods. Saffron Spices having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Saffron	13%	15%	72%

Macro Nutrients

	Sunflower Seeds	Saffron	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	9.73% 9.44g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	7.15% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	81% 105g	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	16.6% 6.3g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Saffron	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	4.84% 43.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	125% 1.63mg	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	37.5% 150μg	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	145% 130mg	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	Saffron	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	58.8% 0.53mg	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	224% 18mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	101% 426mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	1992% 46mg	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	58% 406mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	81.8% 2781mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	16.4% 9.03μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.52% 19g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 6.8 times more Vitamin B1, 3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Saffron Spices.
• While Saffron Spices contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 108.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Saffron Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Saffron:

• Dried Sunflower Seed Kernels have 2.9 times more Copper, 1.4 times more Phosphorus, 5 times more Selenium and 2.4 times more Zinc than Saffron Spices.
• While Saffron Spices contain 2.7 times more Calcium, 4 times more Iron, 1.5 times more Magnesium, 27.4 times more Manganese, 5 times more Potassium and 31 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.7 times more Fat, 1.5 times more Saturated Fat and 16.2 times more Omega 6 than Saffron Spices.
• While Saffron Spices contain 39 times more Omega 3 and 6.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Saffron Spices have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.