Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Raw Sulfured Dried Peaches

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Raw Sulfured Dried Peaches: 209g

Roasted Sunflower Seeds have 2.4 times more energy per 100g than Raw Sulfured Dried Peaches. It has very high energy density when compared to other foods. Raw Sulfured Dried Peaches having above average energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Raw Sulfured Dried Peaches?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Raw Sulfured Dried Peaches	5%	3%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.18% 0.019g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	4.4% 0.75g	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% 128g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	120% 87.3g	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	39% 28.2g	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	% 26.8g	g per day for Men 19-50 years
Sucrose	NA	% 32.2g	g per day for Men 19-50 years
Fiber	25% 9.54g	45% 17g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	13.5% 7.55g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	10.8% 0.14mg	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	11% 10mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	27.4% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Calcium	6% 60mg	5.86% 58.6mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	84.6% 0.76mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	27.7% 0.64mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.98% 14.6mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	1.8% 66.5g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Raw Sulfured Dried Peaches Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Raw Sulfured Dried Peaches?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Raw Sulfured Dried Peaches:

• 500 calories of Roasted Sunflower Seeds have 5.1 times more Vitamin B5, 4.9 times more Vitamin B6, more Vitamin B9 and 56.4 times more Vitamin E than Raw Sulfured Dried Peaches.
• While 500 kcal of Raw Sulfured Dried Peaches contain more Vitamin A, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 8.3 times more Vitamin C and 14.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 500 calories of Raw Sulfured Dried Peaches have insufficient amounts of Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sulfured Dried Peaches have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Raw Sulfured Dried Peaches:

• 500 calories of Roasted Sunflower Seeds have 2.1 times more Copper, 1.3 times more Magnesium, 2.8 times more Manganese, 4 times more Phosphorus, 65.1 times more Selenium and 3.8 times more Zinc than Raw Sulfured Dried Peaches.
• While 500 kcal of Raw Sulfured Dried Peaches contain 2.6 times more Iron and 2.9 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Raw Sulfured Dried Peaches lack sufficient amounts of Selenium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sulfured Dried Peaches lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 26.9 times more Fat, 26.1 times more Saturated Fat, 37.6 times more Omega 6 and 2.2 times more Protein than Raw Sulfured Dried Peaches.
• While 500 kcal of Raw Sulfured Dried Peaches contain 6.2 times more Carbohydrate, 37.2 times more Sugars and 1.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Raw Sulfured Dried Peaches offer comparable quantities of Energy per 500 calories.
• 500 calories of Raw Sulfured Dried Peaches provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sulfured Dried Peaches provide inadequate amounts of Omega 3 in 500 calories.