Comparing Nutrients in 500 calories Shallots VS Toasted Sunflower Seeds

Weight per 500 calories

• Shallots: 694g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 8.6 times more energy per unit of mass than Raw Shallots, which is very high in comparison to other foods. Shallots having average energy density.

Which food has more nutrients per 500 calories - Shallots or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Shallots	13%	1%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Shallots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	75.4% 54.7g	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	58.5% 22.2g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	31% 17.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Shallots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	50% 0.65mg	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	59% 236μg	48% 192μg	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	61.7% 55.6mg	1.26% 1.13mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shallots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.7% 257mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	165% 1.5mg	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	104% 8.33mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	74.2% 1.7mg	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	59.5% 417mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	68.2% 2319mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	15% 554g	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Raw Shallots have 1.6 times more Vitamin B1, 3.7 times more Vitamin B6, 1.2 times more Vitamin B9 and 49.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.8 times more Vitamin B5 than Raw Shallots.
• Both Raw Shallots as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Shallots have 5.6 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium, 5.8 times more Potassium, 34.4 times more Sodium and 686.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 2.2 times more Phosphorus and 1.5 times more Zinc than Raw Shallots.
• Both Raw Shallots and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Shallots have 7 times more Carbohydrate, 2.4 times more Fiber and 1.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 66.1 times more Fat, 40.7 times more Saturated Fat and 117.5 times more Omega 6 than Raw Shallots.
• Both Raw Shallots and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Raw Shallots as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.