Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Papaya, canned, heavy syrup, drained

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Papaya, canned, heavy syrup, drained: 243g

Roasted Sunflower Seeds have 2.8 times more energy per 100g than Papaya, canned, heavy syrup, drained. It has very high energy density when compared to other foods. Papaya, canned, heavy syrup, drained having above average energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Papaya, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Roasted Sunflower Seeds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.38% 1.33g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	104% 136g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	175% 127g	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	22.7% 16.5g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 93g	g per day for Men 19-50 years
Fiber	25% 9.54g	9.6% 3.64g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	0.61% 0.34g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	3.03% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	0.91% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	0.73% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	2.8% 0.036mg	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	NA	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	1.34% 1.2mg	9.44% 8.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0.61% 0.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	6% 60mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	2.7% 0.024mg	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	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	3.47% 14.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	1.06% 0.024mg	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	2.1% 14.6mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1.77% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	2.84% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Papaya, canned, heavy syrup, drained:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Vitamin B1, 5.8 times more Vitamin B2, 41.5 times more Vitamin B3, 166.1 times more Vitamin B5 and 19 times more Vitamin B6 than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 7.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Papaya, canned, heavy syrup, drained:

• Dry Roasted Sunflower Seed Kernels no Salt have 64.8 times more Copper, 4.6 times more Iron, 7.6 times more Magnesium, 74.7 times more Manganese, 68.1 times more Phosphorus, 4.5 times more Potassium, 70.2 times more Selenium and 37.4 times more Zinc than Papaya, canned, heavy syrup, drained.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Papaya, canned, heavy syrup, drained have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 32 times more Fat, 6.9 times more Saturated Fat, 139.8 times more Omega 6, 2.6 times more Fiber and 48.9 times more Protein than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 6.6 times more Carbohydrate and 54 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Papaya, canned, heavy syrup, drained have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.