Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Vinespinach

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Vinespinach: 2632g

Oil Roasted Sunflower Seeds have 31.2 times more energy per 100g than Vinespinach. It has very high energy density when compared to other foods. Raw Vinespinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Vinespinach	31%	11%	58%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Vinespinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	NA	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	170% 29g	NA	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	69% 89.5g	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	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	1170% 10526μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	314% 4.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	486% 6.3mg	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	921% 3684μg	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	2982% 2684mg	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	Vinespinach	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	287% 2868mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	313% 2.8mg	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	395% 31.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	407% 1711mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	841% 19.3mg	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	195% 1368mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	395% 13421mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	38.3% 21μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	66.2% 2450g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Vinespinach Nutrients Per 500 Kcal

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

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

• 500 calories of Oil Roasted Sunflower Seeds have 4.2 times more Vitamin B5 than Vinespinach.
• While 500 kcal of Raw Vinespinach contain more Vitamin A, 4.9 times more Vitamin B1, 17.2 times more Vitamin B2, 3.8 times more Vitamin B3, 9.4 times more Vitamin B6, 18.6 times more Vitamin B9 and 2889.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Oil Roasted Sunflower Seeds have 3.1 times more Selenium than Vinespinach.
• While 500 kcal of Raw Vinespinach contain 39 times more Calcium, 1.8 times more Copper, 8.7 times more Iron, 15.9 times more Magnesium, 11 times more Manganese, 1.4 times more Phosphorus, 32.9 times more Potassium, 249.3 times more Sodium, 2.6 times more Zinc and 1883.6 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 5.5 times more Fat than Vinespinach.
• While 500 kcal of Raw Vinespinach contain 4.6 times more Carbohydrate and 2.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Vinespinach offer comparable quantities of Energy per 500 calories.