Comparing Nutrients in 100 calories OheloberriesVS Sunflower Seeds

Weight per 100 calories

Oheloberries

357g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 20.9 times more energy per unit of mass than Raw Oheloberries, which is very high in comparison to other foods. Oheloberries having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Oheloberries

89%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Oheloberriesvs 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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0.81%0.79g

Fat

9.1%8.8g

0.79 gvs8.8 g

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

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Saturated Fat

2.4%0.76g

NA gvs0.76 g

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

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Omega 3

0.64%0.01g

NA gvs0.01 g

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

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Omega 6

23.2%3.95g

NA 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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18.8%24.4g

Carbohydrate

2.63%3.42g

24.4 gvs3.42 g

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

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Sugars

0.62%0.45g

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

NA 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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Fiber

3.88%1.47g

NA gvs1.47 g

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

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2.42%1.36g

Protein

6.35%3.56g

1.36 gvs3.56 g

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

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Vitamins

Oheloberriesvs Sunflower Seeds

16.7%150μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

150 μgvs0.51 μg

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

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5.06%0.061mg

Vitamin B1

21%0.25mg

Thiamine

0.061 mgvs0.25 mg

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

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9.9%0.13mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.13 mgvs0.061 mg

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

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6.03%0.96mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.96 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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Vitamin B6

17.7%0.23mg

Pyridoxine

NA 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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Vitamin B9

9.7%39μg

Folates and Folic Acid

NA 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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24%21.4mg

Vitamin C

0.27%0.24mg

Ascorbic acid

21.4 mgvs0.24 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Oheloberriesvs Sunflower Seeds

2.5%25mg

Calcium

1.34%13.4mg

25 mgvs13.4 mg

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

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Copper

34.2%0.31mg

NA 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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4%0.32mg

Iron

11.2%0.9mg

0.32 mgvs0.9 mg

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

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5.1%21.4mg

Magnesium

13.3%55.7mg

21.4 mgvs55.7 mg

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

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Manganese

14.5%0.33mg

NA 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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5.1%35.7mg

Phosphorus

16%113mg

35.7 mgvs113 mg

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

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4%136mg

Potassium

3.25%110mg

136 mgvs110 mg

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

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Selenium

16.5%9.08μg

NA μgvs9.08 μg

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

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0.24%3.57mg

Sodium

0.1%1.54mg

3.57 mgvs1.54 mg

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

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Zinc

7.8%0.86mg

NA mgvs0.86 mg

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

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8.9%330g

Water

0.022%0.81g

330 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 Oheloberries vs Sunflower Seeds:

Raw Oheloberries have 292 times more Vitamin A, 2.1 times more Vitamin B2 and 89.4 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.2 times more Vitamin B1 and 1.5 times more Vitamin B3 than Raw Oheloberries.
Both Raw Oheloberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Oheloberries vs Sunflower Seeds:

Raw Oheloberries have 1.9 times more Calcium, 1.2 times more Potassium and 407 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.8 times more Iron, 2.6 times more Magnesium and 3.2 times more Phosphorus than Raw Oheloberries.

Comparison of macro-nutrients per 100 calories:

Raw Oheloberries have 7.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 11.2 times more Fat and 2.6 times more Protein than Raw Oheloberries.
Both Raw Oheloberries and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Oheloberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OheloberriesVS Canned Small Ripe OlivesSunflower SeedsVS Canned Small Ripe OlivesOheloberriesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories OheloberriesVS Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: