Comparing Nutrients in 300 calories Pina ColadaVS Sunflower Seeds

Weight per 300 calories

Pina Colada

172g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 3.4 times more energy per unit of mass than Pina Colada, which is very high in comparison to other foods. Pina Colada having above average energy density.

Which food has more nutrients per 300 calories - Pina Colada or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pina Colada

15%

83%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Pina Coladavs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.34%3.24g

Fat

27.3%26.4g

3.24 gvs26.4 g

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

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8.8%2.82g

Saturated Fat

7.15%2.3g

2.82 gvs2.3 g

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

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0.54%0.009g

Omega 3

1.93%0.031g

0.009 gvs0.031 g

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

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0.27%0.047g

Omega 6

69.7%12g

0.047 gvs12 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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30%39g

Carbohydrate

7.9%10.3g

39 gvs10.3 g

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

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53%38.5g

Sugars

1.86%1.35g

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

38.5 gvs1.35 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

%1.3g

NA gvs1.3 g

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

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1.36%0.52g

Fiber

11.6%4.4g

0.52 gvs4.4 g

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

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1.3%0.72g

Protein

19%10.7g

0.72 gvs10.7 g

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

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Vitamins

Pina Coladavs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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4.17%0.05mg

Vitamin B1

63.4%0.76mg

Thiamine

0.05 mgvs0.76 mg

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

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2.25%0.029mg

Vitamin B2

14%0.18mg

Riboflavin

0.029 mgvs0.18 mg

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

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1.27%0.2mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

0.2 mgvs4.3 mg

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

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2.1%0.11mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.11 mgvs0.58 mg

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

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5.97%0.078mg

Vitamin B6

53%0.69mg

Pyridoxine

0.078 mgvs0.69 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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5.17%20.7μg

Vitamin B9

29%117μg

Folates and Folic Acid

20.7 μgvs117 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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9.4%8.45mg

Vitamin C

0.8%0.72mg

Ascorbic acid

8.45 mgvs0.72 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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0.23%0.034mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.034 mgvs18 mg

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

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0.14%0.17μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.17 μgvs0 μg

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

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Minerals

Pina Coladavs Sunflower Seeds

1.38%13.8mg

Calcium

4%40mg

13.8 mgvs40 mg

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

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15%0.14mg

Copper

103%0.92mg

0.14 mgvs0.92 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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4.53%0.36mg

Iron

33.7%2.7mg

0.36 mgvs2.7 mg

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

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3.3%13.8mg

Magnesium

39.8%167mg

13.8 mgvs167 mg

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

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39.6%0.91mg

Manganese

43.6%1mg

0.91 mgvs1 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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1.72%12mg

Phosphorus

48.4%339mg

12 mgvs339 mg

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

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3.6%122mg

Potassium

9.75%331mg

122 mgvs331 mg

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

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2.2%1.2μg

Selenium

49.5%27.2μg

1.2 μgvs27.2 μg

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

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0.69%10.3mg

Sodium

0.31%4.62mg

10.3 mgvs4.62 mg

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

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2.04%0.22mg

Zinc

23.3%2.57mg

0.22 mgvs2.57 mg

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

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3.03%112g

Water

0.066%2.43g

112 gvs2.43 g

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

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Lets compare vitamin content per 300 calories of Pina Colada vs Sunflower Seeds:

Pina Colada has 11.7 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 15.2 times more Vitamin B1, 6.2 times more Vitamin B2, 21 times more Vitamin B3, 5.5 times more Vitamin B5, 8.9 times more Vitamin B6, 5.6 times more Vitamin B9 and 523.9 times more Vitamin E than Pina Colada.
Both Pina Colada as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Pina Colada vs Sunflower Seeds:

Pina Colada has 46.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 6.8 times more Copper, 7.4 times more Iron, 12.1 times more Magnesium, 28.1 times more Phosphorus, 2.7 times more Potassium, 22.6 times more Selenium and 11.5 times more Zinc than Pina Colada.
Both Pina Colada and Dried Sunflower Seed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Pina Colada has 1.2 times more Saturated Fat, 3.8 times more Carbohydrate and 28.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8.2 times more Fat, 254.4 times more Omega 6, 8.5 times more Fiber and 14.7 times more Protein than Pina Colada.
Both Pina Colada and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Pina Colada as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pina ColadaVS Canned Tequila SunriseSunflower SeedsVS Canned Tequila SunrisePina ColadaVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Pina ColadaVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Pina Colada or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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