Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Boiled Celery

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Boiled Celery: 2778g

Toasted Sunflower Seeds have 34.4 times more energy per 100g than Boiled Celery. It has very high energy density when compared to other foods. Boiled and Drained Celery having very low energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Boiled Celery?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	4.6% 4.44g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	85.5% 111g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	NA	25.3% 18.3g	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	NA	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	24.4% 9.3g	117% 44.4g	38g per day for Men 19-50 years
Protein	25% 14g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	80.2% 722μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	184% 2.4mg	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	48% 192μg	229% 917μg	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	1.26% 1.13mg	188% 169mg	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	NA	65% 9.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	875% 1050μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Celery	Recommended Dietary Allowance
Calcium	4.6% 46mg	117% 1167mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	111% 1mg	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	68.8% 5.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	128% 2.94mg	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	134% 935mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	232% 7889mg	3400mg per day for Men 19-50 years
Selenium	NA	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	169% 2528mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	70.7% 2614g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Boiled Celery Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Boiled Celery?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Boiled Celery:

• 500 kcal of Boiled and Drained Celery contain more Vitamin A, 2.4 times more Vitamin B1, 8.4 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.7 times more Vitamin B6, 4.8 times more Vitamin B9 and 149.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Boiled Celery:

• 500 calories of Toasted Sunflower Seeds have 1.5 times more Copper and 1.3 times more Phosphorus than Boiled Celery.
• While 500 kcal of Boiled and Drained Celery contain 25.3 times more Calcium, 2.1 times more Iron, 3.2 times more Magnesium, 1.7 times more Manganese, 19.9 times more Potassium, 1043.1 times more Sodium and 3236.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Celery contain similar levels of Zinc per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 10.3 times more Fat, 4.3 times more Saturated Fat and 14.5 times more Omega 6 than Boiled Celery.
• While 500 kcal of Boiled and Drained Celery contain 6.7 times more Carbohydrate, 4.8 times more Fiber and 1.7 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Boiled Celery offer comparable quantities of Energy per 500 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Celery provide inadequate amounts of Omega 3 in 500 calories.