Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Peaches, dried, sulfured, stewed, with added sugar

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Peaches, dried, sulfured, stewed, with added sugar: 485g

Roasted Sunflower Seeds have 5.7 times more energy per 100g than Peaches, dried, sulfured, stewed, with added sugar. It has very high energy density when compared to other foods. Peaches, dried, sulfured, stewed, with added sugar having average energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Peaches, dried, sulfured, stewed, with added sugar?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Peaches, dried, sulfured, stewed, with added sugar	4%	2%	94%

Macro Nutrients

	Roasted Sunflower Seeds	Peaches, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	3% 0.51g	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	99% 129g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Peaches, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	2.02% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	13% 0.17mg	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	0% 0μg	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	18.3% 16.5mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Peaches, dried, sulfured, stewed, with added sugar	Recommended Dietary Allowance
Calcium	6% 60mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	57.7% 0.52mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	14% 58.3mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	18.8% 0.43mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	6.18% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.65% 9.7mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	7.5% 0.83mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	9.36% 347g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Peaches, Dried, Sulfured, Stewed, With Added Sugar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Peaches, dried, sulfured, stewed, with added sugar?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Peaches, dried, sulfured, stewed, with added sugar:

• 500 calories of Roasted Sunflower Seeds have 2.3 times more Vitamin B2, 7.6 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin B9 than Peaches, dried, sulfured, stewed, with added sugar.
• While 500 kcal of Peaches, dried, sulfured, stewed, with added sugar contain 13.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Peaches, dried, sulfured, stewed, with added sugar provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 500 calories of Peaches, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Peaches, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Peaches, dried, sulfured, stewed, with added sugar:

• 500 calories of Roasted Sunflower Seeds have 3 times more Copper, 1.9 times more Magnesium, 4.2 times more Manganese, 5.8 times more Phosphorus, 20 times more Selenium and 5.5 times more Zinc than Peaches, dried, sulfured, stewed, with added sugar.
• While 500 kcal of Peaches, dried, sulfured, stewed, with added sugar contain 1.8 times more Iron and 1.9 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Peaches, dried, sulfured, stewed, with added sugar lack sufficient amounts of Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Peaches, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 40.1 times more Fat, 38.5 times more Saturated Fat, 55.3 times more Omega 6 and 3.2 times more Protein than Peaches, dried, sulfured, stewed, with added sugar.
• While 500 kcal of Peaches, dried, sulfured, stewed, with added sugar contain 6.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Peaches, dried, sulfured, stewed, with added sugar offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Peaches, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Peaches, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 3 in 500 calories.