Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Pie, cherry, commercially prepared

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Pie, cherry, commercially prepared: 192g

Roasted Sunflower Seeds have 2.2 times more energy per 100g than Pie, cherry, commercially prepared. It has very high energy density when compared to other foods. Pie, cherry, commercially prepared having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Pie, cherry, commercially prepared?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Roasted Sunflower Seeds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	21.7% 3.7g	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	59% 76.5g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	38% 27.5g	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	4.05% 1.54g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	3.7% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	6.07% 0.079mg	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	13% 52μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.8% 0.019μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	1.92% 1.73mg	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	9.74% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	6% 60mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	8.55% 0.077mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	3.66% 15.4mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	11.7% 0.27mg	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	7.97% 55.8mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	31.5% 473mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	3.15% 0.35mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Pie, cherry, commercially prepared:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B1, 3.8 times more Vitamin B2, 15.7 times more Vitamin B3, 9.9 times more Vitamin B5, 8.8 times more Vitamin B6, 3.9 times more Vitamin B9 and 15.3 times more Vitamin E than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains more Vitamin A and 6.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Pie, cherry, commercially prepared:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Calcium, 20.4 times more Copper, 3.5 times more Iron, 7.2 times more Magnesium, 6.7 times more Manganese, 17.8 times more Phosphorus, 4.7 times more Potassium, 29.5 times more Selenium and 13.1 times more Zinc than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains 183.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Fat, 7.6 times more Omega 6, 6.2 times more Fiber and 4.3 times more Protein than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains 4.5 times more Omega 3, 3.7 times more Carbohydrate and 11.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pie, cherry, commercially prepared have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie, cherry, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.