Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Desserts, apple crisp, prepared-from-recipe

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Desserts, apple crisp, prepared-from-recipe: 311g

Roasted Sunflower Seeds have 3.6 times more energy per 100g than Desserts, apple crisp, prepared-from-recipe. It has very high energy density when compared to other foods. Desserts, apple crisp, prepared-from-recipe having above average energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Desserts, apple crisp, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	6.65% 2.13g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	73.7% 96g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	84.3% 61g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	11.4% 4.35g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	9.56% 0.12mg	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	51% 204μg	12.4% 49.7μg	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	1.34% 1.2mg	7.6% 6.83mg	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	149% 22.4mg	7.87% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	6% 60mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	24.5% 0.22mg	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	41% 3.26mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	5.9% 25mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	17.6% 0.4mg	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	142% 992mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	72.7% 1090mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	5.3% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Desserts, apple crisp, prepared-from-recipe:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B3, 21.2 times more Vitamin B5, 5.6 times more Vitamin B6, 4.1 times more Vitamin B9 and 19 times more Vitamin E than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain more Vitamin A, 2.8 times more Vitamin B1, 5.7 times more Vitamin C and 5.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Desserts, apple crisp, prepared-from-recipe have similar amounts of Vitamin B2 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Desserts, apple crisp, prepared-from-recipe:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more Copper, 1.3 times more Iron, 4.5 times more Magnesium, 4.5 times more Manganese, 11.4 times more Phosphorus, 3 times more Potassium, 6.3 times more Selenium and 8.1 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 1.8 times more Calcium, 422.9 times more Sodium and 189.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 4 times more Fat, 2.1 times more Saturated Fat, 8.4 times more Omega 6, 2.2 times more Fiber and 3.1 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While Desserts, apple crisp, prepared-from-recipe contain 3.6 times more Omega 3, 4.6 times more Carbohydrate and 26.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Desserts, apple crisp, prepared-from-recipe have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.