Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Sugar-apples

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Sugar-apples: 532g

Oil Roasted Sunflower Seeds have 6.3 times more energy per 100g than Sugar-apples. It has very high energy density when compared to other foods. Raw Sugar-apples having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	1.25% 0.21g	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	97% 126g	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	30.3% 17g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sugar-apples	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	46.2% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	82% 1.06mg	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	18.6% 74.5μg	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	215% 193mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Sugar-apples	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	51% 0.46mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	NA	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	10.5% 390g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Sugar-apples Nutrients Per 500 Kcal

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

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

• 500 calories of Oil Roasted Sunflower Seeds have 4.9 times more Vitamin B5 and 2.7 times more Vitamin B9 than Sugar-apples.
• While 500 kcal of Raw Sugar-apples contain 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 207.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

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

• 500 calories of Oil Roasted Sunflower Seeds have 3.3 times more Copper, 5.7 times more Phosphorus, 20.7 times more Selenium and 8.3 times more Zinc than Sugar-apples.
• While 500 kcal of Raw Sugar-apples contain 1.7 times more Calcium, 3.2 times more Potassium and 299.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sugar-apples contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Sugar-apples lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 28.1 times more Fat, 23.4 times more Saturated Fat, 135.8 times more Omega 6 and 1.5 times more Protein than Sugar-apples.
• While 500 kcal of Raw Sugar-apples contain 6.5 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sugar-apples offer comparable quantities of Energy per 500 calories.
• 500 calories of Sugar-apples provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Sugar-apples provide inadequate amounts of Omega 3 in 500 calories.