Comparing Nutrients in 500 calories Dried Rosemary Spices VS Sunflower Seeds

Weight per 500 calories

• Dried Rosemary Spices: 151g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Dried Rosemary Spices, which is very high in comparison to other foods. Dried Rosemary Spices having high energy density.

Which food has more nutrients per 500 calories - Dried Rosemary Spices or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Rosemary Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	34.8% 11g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	169% 64.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	13% 7.37g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	26% 236μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	88.6% 1.15mg	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	116% 464μg	48.6% 194μg	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	103% 92mg	1.33% 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	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Rosemary Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	193% 1934mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	171% 1.54mg	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	552% 44mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	72.6% 1.67mg	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	15% 106mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	42.4% 1443mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	5.04% 75.5mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.88mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Rosemary Spices vs Sunflower Seeds:

• Dried Rosemary Spices have 91.7 times more Vitamin A, 2.1 times more Vitamin B2, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 77.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B1 and 4.7 times more Vitamin B3 than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Rosemary Spices vs Sunflower Seeds:

• Dried Rosemary Spices have 29 times more Calcium, 9.8 times more Iron, 1.7 times more Manganese, 2.6 times more Potassium and 9.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 5.3 times more Phosphorus and 6.5 times more Selenium than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Rosemary Spices have 2.9 times more Saturated Fat, 31.6 times more Omega 3, 5.7 times more Carbohydrate and 8.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat, 11.3 times more Omega 6 and 2.4 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Dried Rosemary Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.