Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Epazote

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Epazote: 1563g

Toasted Sunflower Seeds have 19.3 times more energy per 100g than Epazote. It has very high energy density when compared to other foods. Raw Epazote having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Epazote	4%	13%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Epazote	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	8.38% 8.13g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	NA	32g per day for Men 19-50 years
Omega 3	4% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	NA	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	89.4% 116g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.4% 9.3g	156% 59.4g	38g per day for Men 19-50 years
Protein	25% 14g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Epazote	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.2% 47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	183% 2.38mg	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	840% 3359μg	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	62.5% 56.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Epazote	Recommended Dietary Allowance
Calcium	4.6% 46mg	430% 4297mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	330% 2.97mg	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	367% 29.4mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	450% 1891mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	2105% 48.4mg	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	192% 1344mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	291% 9891mg	3400mg per day for Men 19-50 years
Selenium	NA	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	44.8% 672mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	156% 17mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	37.7% 1394g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Epazote Nutrients Per 500 Kcal

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

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

• 500 calories of Toasted Sunflower Seeds have 2 times more Vitamin B5 than Epazote.
• While 500 kcal of Raw Epazote contain 1.7 times more Vitamin B1, 23.6 times more Vitamin B2, 2.9 times more Vitamin B3, 3.7 times more Vitamin B6, 17.5 times more Vitamin B9 and 49.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Epazote:

• 500 kcal of Raw Epazote contain 93.3 times more Calcium, 2 times more Copper, 5.3 times more Iron, 18.1 times more Magnesium, 28.3 times more Manganese, 1.4 times more Phosphorus, 24.9 times more Potassium, 277.3 times more Sodium, 4 times more Zinc and 1725.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 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 5.6 times more Fat and 2.7 times more Protein than Epazote.
• While 500 kcal of Raw Epazote contain 7 times more Carbohydrate and 6.4 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Epazote offer comparable quantities of Energy per 500 calories.
• 500 calories of Epazote provide inadequate amounts of Protein