Comparing Nutrients in 100 calories LitchisVS Sunflower Seeds

Weight per 100 calories

Litchis

152g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 8.8 times more energy per unit of mass than Raw Litchis, which is very high in comparison to other foods. Litchis having low energy density.

Which food has more nutrients per 100 calories - Litchis or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Litchis

90%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Litchisvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.69%0.67g

Fat

9.1%8.8g

0.67 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g

Saturated Fat

2.4%0.76g

0.15 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.16%0.098g

Omega 3

0.64%0.01g

0.098 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.6%0.1g

Omega 6

23.2%3.95g

0.1 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.3%25g

Carbohydrate

2.63%3.42g

25 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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32%23g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

23 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.2%1.97g

Fiber

3.88%1.47g

1.97 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.25%1.26g

Protein

6.35%3.56g

1.26 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Litchisvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.4%0.017mg

Vitamin B1

21%0.25mg

Thiamine

0.017 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.58%0.098mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.098 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.7%0.91mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

3.87%0.19mg

Pantothenic acid

NA mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.7%0.15mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.15 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.3%21.2μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

21.2 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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120%108mg

Vitamin C

0.27%0.24mg

Ascorbic acid

108 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.71%0.11mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.11 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.51%0.61μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.61 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Litchisvs Sunflower Seeds

0.76%7.58mg

Calcium

1.34%13.4mg

7.58 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25%0.22mg

Copper

34.2%0.31mg

0.22 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.87%0.47mg

Iron

11.2%0.9mg

0.47 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.6%15mg

Magnesium

13.3%55.7mg

15 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.62%0.083mg

Manganese

14.5%0.33mg

0.083 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.7%47mg

Phosphorus

16%113mg

47 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.62%259mg

Potassium

3.25%110mg

259 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.65%0.91μg

Selenium

16.5%9.08μg

0.91 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.1%1.5mg

Sodium

0.1%1.54mg

1.5 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.96%0.11mg

Zinc

7.8%0.86mg

0.11 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.35%124g

Water

0.022%0.81g

124 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Litchis vs Sunflower Seeds:

Raw Litchis have 1.6 times more Vitamin B2 and 451.9 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 15.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 56.8 times more Vitamin E than Raw Litchis.
Both Raw Litchis as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Litchis vs Sunflower Seeds:

Raw Litchis have 2.3 times more Potassium and 152.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 3.7 times more Magnesium, 4 times more Manganese, 2.4 times more Phosphorus, 10 times more Selenium and 8.1 times more Zinc than Raw Litchis.

Comparison of macro-nutrients per 100 calories:

Raw Litchis have 9.6 times more Omega 3, 7.3 times more Carbohydrate, 51.4 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 13.2 times more Fat, 5.1 times more Saturated Fat, 38.9 times more Omega 6 and 2.8 times more Protein than Raw Litchis.
Both Raw Litchis and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Litchis as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

LitchisVS Dried LitchisSunflower SeedsVS Dried LitchisLitchisVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories LitchisVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Litchis or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: