Comparing Nutrients in 500 calories Canned Mixed Vegetables VS Roasted Sunflower Seeds

Weight per 500 calories

• Canned Mixed Vegetables: 1020g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 11.9 times more energy per unit of mass than Canned Mixed Vegetables, Solids, which is very high in comparison to other foods. Canned Mixed Vegetables having low energy density.

Which food has more nutrients per 500 calories - Canned Mixed Vegetables or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Mixed Vegetables	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	5.22% 0.89g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.7% 94g	16% 20.7g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	80.6% 30.6g	25% 9.54g	38g per day for Men 19-50 years
Protein	47% 26.4g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	661% 5949μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.8% 5.9mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	61.2% 245μg	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	56.7% 51mg	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	19.7% 2.96mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.6% 276mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	82.8% 0.74mg	175% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	9.44% 378μg	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	134% 10.7mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	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	61.2% 429mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.57% 3.06μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	146% 2184mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	24% 888g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Mixed Vegetables vs Roasted Sunflower Seeds:

• Canned Mixed Vegetables, Solids have more Vitamin A, 5.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin B9, 42.4 times more Vitamin C and 80.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Vitamin B5 and 7.6 times more Vitamin E than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Canned Mixed Vegetables, Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Mixed Vegetables vs Roasted Sunflower Seeds:

• Canned Mixed Vegetables, Solids have 4.6 times more Calcium, 3.3 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 4.1 times more Potassium, 847.3 times more Sodium and 861.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper, 2.3 times more Phosphorus and 22.3 times more Selenium than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Mixed Vegetables, Solids have 5.5 times more Omega 3, 4.6 times more Carbohydrate, 10.5 times more Sugars, 3.2 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 16.8 times more Fat, 8.6 times more Saturated Fat and 31.7 times more Omega 6 than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Canned Mixed Vegetables, Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.