Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Watercress

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Watercress: 4546g

Oil Roasted Sunflower Seeds have 53.8 times more energy per 100g than Watercress. It has very high energy density when compared to other foods. Raw Watercress having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Watercress	60%	6%	34%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Watercress	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	65.3% 1.05g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	3.2% 0.55g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	12.5% 9.1g	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	60% 22.7g	38g per day for Men 19-50 years
Protein	30.3% 17g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	808% 7273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	420% 5.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	451% 5.86mg	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	102% 409μg	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	2172% 1955mg	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	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	9470% 11364μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Watercress	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	545% 5455mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	389% 3.5mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	227% 955mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	482% 11mg	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	390% 2727mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	124% 1864mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	117% 4323g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Watercress Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Watercress contain more Vitamin A, 15.1 times more Vitamin B1, 23.1 times more Vitamin B2, 2.6 times more Vitamin B3, 2.4 times more Vitamin B5, 8.8 times more Vitamin B6, 2.1 times more Vitamin B9, 2103.8 times more Vitamin C, 1.5 times more Vitamin E and 4340.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 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 Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Oil Roasted Sunflower Seeds have 1.6 times more Selenium than Watercress.
• While 500 kcal of Raw Watercress contain 74.2 times more Calcium, 2.3 times more Copper, 2.5 times more Iron, 8.9 times more Magnesium, 6.3 times more Manganese, 2.8 times more Phosphorus, 36.8 times more Potassium, 735.5 times more Sodium and 3323.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Watercress contain similar levels of 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 9.5 times more Fat, 4.9 times more Saturated Fat and 53 times more Omega 6 than Watercress.
• While 500 kcal of Raw Watercress contain 15.3 times more Omega 3, 3 times more Carbohydrate, 3.5 times more Sugars, 2.5 times more Fiber and 6.2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Watercress offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Watercress provide inadequate amounts of Omega 6