Comparing Nutrients in 300 calories Sweetened Canned ApplesauceVS Sunflower Seeds

Weight per 300 calories

Sweetened Canned Applesauce

441g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 8.6 times more energy per unit of mass than Sweetened Canned Applesauce no Salt, which is very high in comparison to other foods. Sweetened Canned Applesauce having low energy density.

Which food has more nutrients per 300 calories - Sweetened Canned Applesauce or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sweetened Canned Applesauce

97%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Sweetened Canned Applesaucevs 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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0.77%0.75g

Fat

27.3%26.4g

0.75 gvs26.4 g

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

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0.41%0.13g

Saturated Fat

7.15%2.3g

0.13 gvs2.3 g

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

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2.5%0.04g

Omega 3

1.93%0.031g

0.04 gvs0.031 g

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

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1.17%0.2g

Omega 6

69.7%12g

0.2 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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59.4%77g

Carbohydrate

7.9%10.3g

77 gvs10.3 g

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

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89.3%64.7g

Sugars

1.86%1.35g

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

64.7 gvs1.35 g

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

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44.2%32g

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]

32 gvsNA g

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

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%24.3g

Glucose

24.3 gvsNA g

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

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%4.4g

Sucrose

%1.3g

4.4 gvs1.3 g

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

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14%5.3g

Fiber

11.6%4.4g

5.3 gvs4.4 g

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

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1.26%0.71g

Protein

19%10.7g

0.71 gvs10.7 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Sweetened Canned Applesaucevs 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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6.25%0.075mg

Vitamin B1

63.4%0.76mg

Thiamine

0.075 mgvs0.76 mg

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

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7.47%0.097mg

Vitamin B2

14%0.18mg

Riboflavin

0.097 mgvs0.18 mg

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

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2%0.32mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

0.32 mgvs4.3 mg

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

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3.9%0.19mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.19 mgvs0.58 mg

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

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9.16%0.12mg

Vitamin B6

53%0.69mg

Pyridoxine

0.12 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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1.1%4.4μg

Vitamin B9

29%117μg

Folates and Folic Acid

4.4 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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8.33%7.5mg

Vitamin C

0.8%0.72mg

Ascorbic acid

7.5 mgvs0.72 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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5.3%0.79mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.79 mgvs18 mg

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

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2.2%2.65μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.65 μgvs0 μg

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

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Minerals

Sweetened Canned Applesaucevs Sunflower Seeds

1.32%13.2mg

Calcium

4%40mg

13.2 mgvs40 mg

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

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15.7%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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6.6%0.53mg

Iron

33.7%2.7mg

0.53 mgvs2.7 mg

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

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3.15%13.2mg

Magnesium

39.8%167mg

13.2 mgvs167 mg

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

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5.75%0.13mg

Manganese

43.6%1mg

0.13 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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3.8%26.5mg

Phosphorus

48.4%339mg

26.5 mgvs339 mg

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

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9.73%331mg

Potassium

9.75%331mg

331 mgvs331 mg

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

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2.4%1.32μg

Selenium

49.5%27.2μg

1.32 μgvs27.2 μg

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

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0.59%8.82mg

Sodium

0.31%4.62mg

8.82 mgvs4.62 mg

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

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1.2%0.13mg

Zinc

23.3%2.57mg

0.13 mgvs2.57 mg

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

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9.78%362g

Water

0.066%2.43g

362 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 Sweetened Canned Applesauce vs Sunflower Seeds:

Sweetened Canned Applesauce no Salt has 10.4 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10.1 times more Vitamin B1, 1.9 times more Vitamin B2, 13.5 times more Vitamin B3, 3 times more Vitamin B5, 5.8 times more Vitamin B6, 26.4 times more Vitamin B9 and 22.8 times more Vitamin E than Sweetened Canned Applesauce no Salt.
Both Sweetened Canned Applesauce no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sweetened Canned Applesauce vs Sunflower Seeds:

Sweetened Canned Applesauce no Salt has 148.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3 times more Calcium, 6.5 times more Copper, 5.1 times more Iron, 12.6 times more Magnesium, 7.6 times more Manganese, 12.8 times more Phosphorus, 20.6 times more Selenium and 19.4 times more Zinc than Sweetened Canned Applesauce no Salt.
Both Sweetened Canned Applesauce no Salt and Dried Sunflower Seed Kernels have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sweetened Canned Applesauce no Salt has 7.5 times more Carbohydrate and 48.1 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 35.2 times more Fat, 17.3 times more Saturated Fat, 59.6 times more Omega 6 and 15.1 times more Protein than Sweetened Canned Applesauce no Salt.
Both Sweetened Canned Applesauce no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
Both Sweetened Canned Applesauce no Salt 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:

Sweetened Canned ApplesauceVS ApricotsSunflower SeedsVS ApricotsSweetened Canned ApplesauceVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Sweetened Canned ApplesauceVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Sweetened Canned Applesauce or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: