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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Raw Sulfured Dried Pears: 191g

Roasted Sunflower Seeds have 2.2 times more energy per 100g than Raw Sulfured Dried Pears. It has very high energy density when compared to other foods. Raw Sulfured Dried Pears having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Raw Sulfured Dried Pears	3%	2%	95%

Macro Nutrients

	Roasted Sunflower Seeds	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.24% 0.004g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	1.64% 0.28g	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	102% 133g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	164% 119g	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	37.7% 14.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	6.37% 3.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Raw Sulfured Dried Pears	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	1.27% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	10.6% 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	15% 13.4mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Raw Sulfured Dried Pears	Recommended Dietary Allowance
Calcium	6% 60mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	78.7% 0.71mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	27% 0.62mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	0.69% 0.38μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.76% 11.5mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	1.38% 51g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Roasted Sunflower Seeds have 2.3 times more Vitamin B3, 20.7 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin B9 and 195.8 times more Vitamin E than Raw Sulfured Dried Pears.
• While 500 kcal of Raw Sulfured Dried Pears contain 1.3 times more Vitamin B2, 11.1 times more Vitamin C and 16.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
• 500 calories of Raw Sulfured Dried Pears have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sulfured Dried Pears 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 Raw Sulfured Dried Pears:

• 500 calories of Roasted Sunflower Seeds have 2.2 times more Copper, 1.8 times more Magnesium, 2.9 times more Manganese, 8.8 times more Phosphorus, 178.5 times more Selenium and 6.1 times more Zinc than Raw Sulfured Dried Pears.
• While 500 kcal of Raw Sulfured Dried Pears contain 1.4 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Raw Sulfured Dried Pears contain similar levels of Iron per 500 calories.
• 500 calories of Raw Sulfured Dried Pears lack sufficient amounts of Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sulfured Dried Pears lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 35.6 times more Fat, 67.1 times more Saturated Fat, 101.1 times more Omega 6 and 4.7 times more Protein than Raw Sulfured Dried Pears.
• While 500 kcal of Raw Sulfured Dried Pears contain 6.4 times more Carbohydrate, 50.6 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Raw Sulfured Dried Pears offer comparable quantities of Energy per 500 calories.
• 500 calories of Raw Sulfured Dried Pears provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sulfured Dried Pears provide inadequate amounts of Omega 3 in 500 calories.