Comparing Nutrients in 100 calories Pokeberry ShootsVS Sunflower Seeds

Weight per 100 calories

Pokeberry Shoots

435g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 25.4 times more energy per unit of mass than Raw Pokeberry Shoots, which is very high in comparison to other foods. Pokeberry Shoots having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Pokeberry Shoots

36%

13%

51%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Pokeberry Shootsvs 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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1.8%1.74g

Fat

9.1%8.8g

1.74 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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12.4%16g

Carbohydrate

2.63%3.42g

16 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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19.5%7.4g

Fiber

3.88%1.47g

7.4 gvs1.47 g

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

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20%11.3g

Protein

6.35%3.56g

11.3 gvs3.56 g

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

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Vitamins

Pokeberry Shootsvs Sunflower Seeds

210%1891μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

1891 μgvs0.51 μg

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

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29%0.35mg

Vitamin B1

21%0.25mg

Thiamine

0.35 mgvs0.25 mg

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

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110%1.43mg

Vitamin B2

4.68%0.061mg

Riboflavin

1.43 mgvs0.061 mg

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

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32.6%5.2mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

5.2 mgvs1.43 mg

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

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4.26%0.21mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.21 mgvs0.19 mg

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

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49%0.63mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.63 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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17.4%69.6μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

69.6 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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657%591mg

Vitamin C

0.27%0.24mg

Ascorbic acid

591 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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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

Pokeberry Shootsvs Sunflower Seeds

23%230mg

Calcium

1.34%13.4mg

230 mgvs13.4 mg

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

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76%0.68mg

Copper

34.2%0.31mg

0.68 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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92%7.4mg

Iron

11.2%0.9mg

7.4 mgvs0.9 mg

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

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18.6%78.3mg

Magnesium

13.3%55.7mg

78.3 mgvs55.7 mg

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

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79%1.8mg

Manganese

14.5%0.33mg

1.8 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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27.3%191mg

Phosphorus

16%113mg

191 mgvs113 mg

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

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31%1052mg

Potassium

3.25%110mg

1052 mgvs110 mg

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

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7.1%3.9μg

Selenium

16.5%9.08μg

3.9 μgvs9.08 μg

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

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6.67%100mg

Sodium

0.1%1.54mg

100 mgvs1.54 mg

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

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9.5%1.04mg

Zinc

7.8%0.86mg

1.04 mgvs0.86 mg

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

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10.8%398g

Water

0.022%0.81g

398 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 Pokeberry Shoots vs Sunflower Seeds:

Raw Pokeberry Shoots have 3681.7 times more Vitamin A, 1.4 times more Vitamin B1, 23.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 2466.6 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Raw Pokeberry Shoots and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 kcal.
Both Raw Pokeberry Shoots as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pokeberry Shoots vs Sunflower Seeds:

Raw Pokeberry Shoots have 17.3 times more Calcium, 2.2 times more Copper, 8.2 times more Iron, 1.4 times more Magnesium, 5.4 times more Manganese, 1.7 times more Phosphorus, 9.5 times more Potassium, 64.9 times more Sodium, 1.2 times more Zinc and 491.7 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Selenium than Raw Pokeberry Shoots.

Comparison of macro-nutrients per 100 calories:

Raw Pokeberry Shoots have 4.7 times more Carbohydrate, 5 times more Fiber and 3.2 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.1 times more Fat than Raw Pokeberry Shoots.
Both Raw Pokeberry Shoots and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Pokeberry Shoots as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Pokeberry ShootsVS Boiled Pokeberry ShootsSunflower SeedsVS Boiled Pokeberry ShootsPokeberry ShootsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Pokeberry ShootsVS Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: