Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Canned Mixed Vegetables

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Canned Mixed Vegetables: 1020g

Oil Roasted Sunflower Seeds have 12.1 times more energy per 100g than Canned Mixed Vegetables. It has very high energy density when compared to other foods. Canned Mixed Vegetables, Solids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	5.22% 0.89g	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	72.7% 94g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	34% 24.6g	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	80.6% 30.6g	38g per day for Men 19-50 years
Protein	30.3% 17g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	661% 5949μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	62% 0.81mg	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	61.2% 245μg	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	56.7% 51mg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	82.8% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.44% 378μg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	252% 5.8mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	87.3% 2969mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	5.57% 3.06μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	146% 2184mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	24% 888g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Canned Mixed Vegetables Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Canned Mixed Vegetables:

• 500 calories of Oil Roasted Sunflower Seeds have 4 times more Vitamin B5 and 10.4 times more Vitamin E than Canned Mixed Vegetables.
• While 500 kcal of Canned Mixed Vegetables, Solids contain more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 54.9 times more Vitamin C and 70.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Mixed Vegetables provide similar amounts of Vitamin B6 and Vitamin B9 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 Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Canned Mixed Vegetables:

• 500 calories of Oil Roasted Sunflower Seeds have 2 times more Copper, 2.2 times more Phosphorus and 21.6 times more Selenium than Canned Mixed Vegetables.
• While 500 kcal of Canned Mixed Vegetables, Solids contain 3.7 times more Calcium, 3 times more Iron, 1.5 times more Magnesium, 3.3 times more Manganese, 7.3 times more Potassium, 861.8 times more Sodium and 682.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Mixed Vegetables contain similar levels of Zinc per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Canned Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 17 times more Fat, 11.5 times more Saturated Fat and 32.5 times more Omega 6 than Canned Mixed Vegetables.
• While 500 kcal of Canned Mixed Vegetables, Solids contain 4.8 times more Omega 3, 4.9 times more Carbohydrate, 9.4 times more Sugars, 3.4 times more Fiber and 1.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Mixed Vegetables offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Canned Mixed Vegetables provide inadequate amounts of Omega 6