Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Oil Roasted Sunflower Seeds: 84.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Sunflower Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	170% 29g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	25% 9.54g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil Roasted Sunflower Seeds	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	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	169% 1.52mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	76.4% 1.76mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Oil Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1 and 1.4 times more Vitamin E than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Oil Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels contain 1.3 times more Saturated Fat than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.