Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Boiled Oriental Radishes

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Boiled Oriental Radishes: 2941g

Oil Roasted Sunflower Seeds have 34.8 times more energy per 100g than Boiled Oriental Radishes. It has very high energy density when compared to other foods. Boiled and Drained Oriental Radishes having very low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Boiled Oriental Radishes?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Oriental Radishes	14%	12%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Oriental Radishes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	7.28% 7.06g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	127% 2.03g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	6.75% 1.15g	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	77.6% 101g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	74.2% 54g	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	124% 47g	38g per day for Men 19-50 years
Protein	30.3% 17g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Oriental Radishes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	86% 1.1mg	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	125% 500μg	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	493% 444mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	7.35% 8.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Oriental Radishes	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	330% 2.97mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	63% 265mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	42% 0.97mg	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	101% 706mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	247% 8382mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	25.5% 382mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	34.8% 3.82mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	75.5% 2795g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Boiled Oriental Radishes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Boiled Oriental Radishes?

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

• 500 calories of Oil Roasted Sunflower Seeds have more Vitamin B1, 1.7 times more Vitamin B5 and more Vitamin E than Boiled Oriental Radishes.
• While 500 kcal of Boiled and Drained Oriental Radishes contain 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 478 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 500 calories of Boiled Oriental Radishes have insufficient amounts of Vitamin B1 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Oil Roasted Sunflower Seeds have 1.8 times more Manganese, 1.4 times more Phosphorus and 3.2 times more Selenium than Boiled Oriental Radishes.
• While 500 kcal of Boiled and Drained Oriental Radishes contain 6.8 times more Calcium, 1.9 times more Copper, 2.5 times more Magnesium, 20.5 times more Potassium, 150.9 times more Sodium and 2149.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Oriental Radishes contain similar levels of Iron and Zinc 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 6.1 times more Fat, 2.8 times more Saturated Fat and 25.2 times more Omega 6 than Boiled Oriental Radishes.
• While 500 kcal of Boiled and Drained Oriental Radishes contain 29.7 times more Omega 3, 5.2 times more Carbohydrate, 20.5 times more Sugars and 5.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Oriental Radishes offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Boiled Oriental Radishes provide inadequate amounts of Omega 6