Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Red Anjou Pears

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Red Anjou Pears: 807g

Roasted Sunflower Seeds have 9.4 times more energy per 100g than Red Anjou Pears. It has very high energy density when compared to other foods. Raw Red Anjou Pears having low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Red Anjou Pears?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Red Anjou Pears	2%	2%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Red Anjou Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	NA	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	166% 28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	93% 120g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	106% 77g	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	72% 52.3g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	25% 9.54g	63.7% 24g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Red Anjou Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.9% 8.06μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	8.06% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	8.55% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	24% 0.31mg	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	14% 56.5μg	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	46.6% 42mg	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	6.45% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	33% 39.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Red Anjou Pears	Recommended Dietary Allowance
Calcium	6% 60mg	8.87% 88.7mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	62.7% 0.56mg	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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	13.4% 56.5mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	19.6% 0.45mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.54% 8.06mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	9.53% 1.05mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	18.4% 679g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Red Anjou Pears:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.6 times more Vitamin B3, 14.2 times more Vitamin B5, 2.2 times more Vitamin B6, 3.6 times more Vitamin B9 and 23.2 times more Vitamin E than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 34.9 times more Vitamin C and 17 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Red Anjou Pears have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Red Anjou Pears have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Red Anjou Pears:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 4 times more Manganese, 9.5 times more Phosphorus, 84.5 times more Selenium and 4.3 times more Zinc than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 1.5 times more Calcium, 1.4 times more Potassium and 659 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 37.9 times more Fat and 6.2 times more Protein than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 5.8 times more Carbohydrate, 32.8 times more Sugars and 2.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Red Anjou Pears have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Red Anjou Pears have insufficient amounts of Glucose and Sucrose in 500 kcal.