Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Cooked Frozen Okra with Salt

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cooked Frozen Okra with Salt: 1724g

Oil Roasted Sunflower Seeds have 20.4 times more energy per 100g than Cooked Frozen Okra with Salt. It has very high energy density when compared to other foods. Boiled Frozen Okra, drained with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cooked Frozen Okra with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	85% 111g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	68.3% 49.5g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	95% 36.2g	38g per day for Men 19-50 years
Protein	30.3% 17g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	127% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	49% 0.64mg	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	49.4% 198μg	431% 1724μg	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	1.03% 0.93mg	184% 166mg	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	205% 30.7mg	36.8% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	687% 824μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	128% 1276mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	146% 1.3mg	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	45% 3.6mg	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	633% 14.6mg	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	137% 962mg	91% 638mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	93% 3172mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	275% 4121mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	42.5% 1571g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cooked Frozen Okra With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cooked Frozen Okra with Salt?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Cooked Frozen Okra with Salt:

• 500 calories of Oil Roasted Sunflower Seeds have 1.6 times more Vitamin B5 and 5.6 times more Vitamin E than Cooked Frozen Okra with Salt.
• While 500 kcal of Boiled Frozen Okra, drained with Salt contain more Vitamin A, 4.7 times more Vitamin B1, 7 times more Vitamin B2, 3 times more Vitamin B3, 8.7 times more Vitamin B9, 178.2 times more Vitamin C and 314.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Frozen Okra with Salt provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Cooked Frozen Okra with Salt:

• 500 calories of Oil Roasted Sunflower Seeds have 1.5 times more Phosphorus and 6.4 times more Selenium than Cooked Frozen Okra with Salt.
• While 500 kcal of Boiled Frozen Okra, drained with Salt contain 17.4 times more Calcium, 2.5 times more Iron, 6.4 times more Magnesium, 8.3 times more Manganese, 7.8 times more Potassium, 1626.3 times more Sodium, 1.9 times more Zinc and 1207.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Frozen Okra with Salt contain similar levels of Copper per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 10.5 times more Fat, 5.5 times more Saturated Fat and 26.6 times more Omega 6 than Cooked Frozen Okra with Salt.
• While 500 kcal of Boiled Frozen Okra, drained with Salt contain 5.7 times more Carbohydrate, 18.8 times more Sugars, 4 times more Fiber and 1.7 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Frozen Okra with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Frozen Okra with Salt provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Frozen Okra, drained with Salt provide inadequate amounts of Omega 3 in 500 calories.