Comparing Nutrients in 500 calories Caraway Seed VS Roasted Sunflower Seeds

Weight per 500 calories

• Caraway Seed: 150g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Caraway Seed Spices, which is very high in comparison to other foods. Caraway Seed having high energy density.

Which food has more nutrients per 500 calories - Caraway Seed or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Caraway Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.6% 22g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	27.6% 4.7g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	16% 20.7g	130g per day for Men 19-50 years
Sugars	1.33% 0.96g	3.23% 2.35g	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	150% 57g	25% 9.54g	38g per day for Men 19-50 years
Protein	53% 29.7g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.8% 0.57mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.4mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.6% 0.54mg	53% 0.69mg	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	3.75% 15μg	51% 204μg	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	35% 31.5mg	1.34% 1.2mg	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	25% 3.75mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	103% 1035mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	175% 1.57mg	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	305% 24.4mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	79% 1.8mg	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	122% 853mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	59.7% 2029mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Caraway Seed vs Roasted Sunflower Seeds:

• Caraway Seed Spices have 6.3 times more Vitamin B1, 2.7 times more Vitamin B2 and 26.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B6, 13.6 times more Vitamin B9 and 6 times more Vitamin E than Caraway Seed Spices.
• Both Caraway Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Caraway Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Caraway Seed vs Roasted Sunflower Seeds:

• Caraway Seed Spices have 17.2 times more Calcium, 7.5 times more Iron, 3.5 times more Magnesium, 2.8 times more Potassium and 1.8 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Selenium than Caraway Seed Spices.
• Both Caraway Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Caraway Seed Spices have 3.8 times more Omega 3, 3.6 times more Carbohydrate, 6 times more Fiber and 1.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 4.8 times more Saturated Fat and 6 times more Omega 6 than Caraway Seed Spices.
• Both Caraway Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Caraway Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.