Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Peaches, dehydrated (low-moisture), sulfured, stewed

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Peaches, dehydrated (low-moisture), sulfured, stewed: 376g

Oil Roasted Sunflower Seeds have 4.5 times more energy per 100g than Peaches, dehydrated (low-moisture), sulfured, stewed. It has very high energy density when compared to other foods. Peaches, dehydrated (low-moisture), sulfured, stewed having average energy density.

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Peaches, dehydrated (low-moisture), sulfured, stewed?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Peaches, dehydrated (low-moisture), sulfured, stewed	5%	3%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	1.63% 1.58g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	4.4% 0.75g	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	99% 128g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	NA	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	NA	38g per day for Men 19-50 years
Protein	30.3% 17g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.35% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	15.6% 0.2mg	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	2.8% 11.3μg	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	28.4% 25.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	84.4% 0.76mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	27.8% 0.64mg	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	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	61.3% 2083mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	6.3% 233g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Peaches, dehydrated (low-moisture), sulfured, stewed:

• Oil Roasted Sunflower Seed Kernels have 9 times more Vitamin B1, 4.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 17.5 times more Vitamin B9 than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While Peaches, dehydrated (low-moisture), sulfured, stewed contain more Vitamin A, 2.2 times more Vitamin B3 and 27.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Peaches, dehydrated (low-moisture), sulfured, stewed have similar amounts of Vitamin B2 per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Peaches, dehydrated (low-moisture), sulfured, stewed:

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Calcium, 2 times more Copper, 1.2 times more Magnesium, 2.7 times more Manganese, 3.9 times more Phosphorus and 3.7 times more Zinc than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While Peaches, dehydrated (low-moisture), sulfured, stewed contain 2.4 times more Iron, 5.1 times more Potassium and 179.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 27.4 times more Fat, 35.3 times more Saturated Fat, 38.6 times more Omega 6 and 2.2 times more Protein than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While Peaches, dehydrated (low-moisture), sulfured, stewed contain 6.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Peaches, dehydrated (low-moisture), sulfured, stewed have similar amounts of Energy per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.