Comparing Nutrients in 500 calories Sunflower Seeds VS Sugar-apples

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Sugar-apples: 532g

Sunflower Seeds have 6.2 times more energy per 100g than Sugar-apples. It has very high energy density when compared to other foods. Raw Sugar-apples having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	97% 126g	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	46.2% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	82% 1.06mg	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	18.6% 74.5μg	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	215% 193mg	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	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	Sugar-apples	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	51% 0.46mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	NA	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Sugar-apples:

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Sugar-apples.
• While Raw Sugar-apples contain 2 times more Vitamin B2 and 161.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Sugar-apples have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Sugar-apples:

• Dried Sunflower Seed Kernels have 3.4 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 3.3 times more Phosphorus, 14.2 times more Selenium and 8 times more Zinc than Raw Sugar-apples.
• While Raw Sugar-apples contain 1.9 times more Calcium, 2.4 times more Potassium and 96.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 28.6 times more Fat, 14.9 times more Saturated Fat, 92.8 times more Omega 6 and 1.6 times more Protein than Raw Sugar-apples.
• While Raw Sugar-apples contain 7.3 times more Carbohydrate and 3.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Sugar-apples have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Sugar-apples have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.