Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Elderberries
Weight per 500 calories
Roasted Sunflower Seeds
86g
Elderberries
685g
Roasted Sunflower Seeds have 8 times more energy per 100g than Elderberries. It has very high energy density when compared to other foods. Raw Elderberries having average energy density.
Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Elderberries?
Roasted Sunflower Seeds VS Elderberries Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Elderberries?
Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Elderberries:
500 calories of Roasted Sunflower Seeds have 1.8 times more Vitamin B3, 6.3 times more Vitamin B5 and 5 times more Vitamin B9 than Elderberries.
While 500 kcal of Raw Elderberries contain more Vitamin A, 5.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B6 and 205 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 500 calories.
Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Elderberries:
500 calories of Roasted Sunflower Seeds have 3.8 times more Copper, 3.2 times more Magnesium, 3.7 times more Phosphorus, 16.6 times more Selenium and 6 times more Zinc than Elderberries.
While 500 kcal of Raw Elderberries contain 4.3 times more Calcium, 3.4 times more Iron, 2.6 times more Potassium and 530.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
500 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 500 calories:
500 calories of Roasted Sunflower Seeds have 12.5 times more Fat, 28.5 times more Saturated Fat, 25.4 times more Omega 6 and 3.7 times more Protein than Elderberries.
While 500 kcal of Raw Elderberries contain 9.8 times more Omega 3, 6.1 times more Carbohydrate and 5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Elderberries offer comparable quantities of Energy per 500 calories.
500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
500 calories of Elderberries provide inadequate amounts of Omega 6 and Protein