Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Strawberries

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Strawberries: 1563g

Oil Roasted Sunflower Seeds have 18.5 times more energy per 100g than Strawberries. It has very high energy density when compared to other foods. Raw Strawberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Strawberries	7%	7%	86%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Strawberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	63.5% 1g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	8.27% 1.4g	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	92% 120g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	105% 76.4g	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	52.6% 38g	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	% 31g	g per day for Men 19-50 years
Sucrose	% 2g	% 7.34g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	82.2% 31.3g	38g per day for Men 19-50 years
Protein	30.3% 17g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.74% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.9% 2.97μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49.4% 198μg	94% 375μg	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	1021% 919mg	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	30.2% 4.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	28.6% 34.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Strawberries	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68.8μg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	48.4% 203mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	262% 6.03mg	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	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	70.3% 2391mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	38.4% 1421g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Strawberries Nutrients Per 500 Kcal

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

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

• 500 calories of Oil Roasted Sunflower Seeds have 3 times more Vitamin B5 and 6.8 times more Vitamin E than Strawberries.
• While 500 kcal of Raw Strawberries contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B9, 988.9 times more Vitamin C and 13.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Strawberries provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Oil Roasted Sunflower Seeds have 2 times more Copper, 2.6 times more Phosphorus, 10.6 times more Selenium and 2 times more Zinc than Strawberries.
• While 500 kcal of Raw Strawberries contain 3.4 times more Calcium, 1.8 times more Iron, 1.9 times more Magnesium, 3.4 times more Manganese, 5.9 times more Potassium and 1092.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• 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 9.2 times more Fat, 25.5 times more Saturated Fat, 20.5 times more Omega 6 and 1.6 times more Protein than Strawberries.
• While 500 kcal of Raw Strawberries contain 14.8 times more Omega 3, 6.2 times more Carbohydrate, 29.1 times more Sugars, more Fructose and 3.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Strawberries offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Strawberries provide inadequate amounts of Omega 6