Comparing Nutrients in 300 calories Prepared Dry Mix Stuffing BreadVS Sunflower Seeds

Weight per 300 calories

Prepared Dry Mix Stuffing Bread

154g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 3 times more energy per unit of mass than Bread, stuffing, dry mix, prepared, which is very high in comparison to other foods. Prepared Dry Mix Stuffing Bread having above average energy density.

Which food has more nutrients per 300 calories - Prepared Dry Mix Stuffing Bread or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Prepared Dry Mix Stuffing Bread

56%

38%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Prepared Dry Mix Stuffing Breadvs 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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19%18.5g

Fat

27.3%26.4g

18.5 gvs26.4 g

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

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11%3.57g

Saturated Fat

7.15%2.3g

3.57 gvs2.3 g

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

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28%0.45g

Omega 3

1.93%0.031g

0.45 gvs0.031 g

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

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29.5%5g

Omega 6

69.7%12g

5 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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22.3%29g

Carbohydrate

7.9%10.3g

29 gvs10.3 g

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

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4.33%3.14g

Sugars

1.86%1.35g

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

3.14 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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3.24%1.23g

Fiber

11.6%4.4g

1.23 gvs4.4 g

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

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7.5%4.2g

Protein

19%10.7g

4.2 gvs10.7 g

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

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Vitamins

Prepared Dry Mix Stuffing Breadvs Sunflower Seeds

19.5%175μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

175 μgvs1.54 μg

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

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18%0.22mg

Vitamin B1

63.4%0.76mg

Thiamine

0.22 mgvs0.76 mg

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

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12.4%0.16mg

Vitamin B2

14%0.18mg

Riboflavin

0.16 mgvs0.18 mg

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

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13.7%2.2mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs4.3 mg

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

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3.4%0.17mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.17 mgvs0.58 mg

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

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4.6%0.06mg

Vitamin B6

53%0.69mg

Pyridoxine

0.06 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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14.2%57μg

Vitamin B9

29%117μg

Folates and Folic Acid

57 μgvs117 μg

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

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1.3%0.031μg

Vitamin B12

0%0μg

Cobalamin

0.031 μgvs0 μg

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

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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 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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13.7%2.06mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

2.06 mgvs18 mg

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

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17%20.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

20.3 μgvs0 μg

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

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Minerals

Prepared Dry Mix Stuffing Breadvs Sunflower Seeds

4.6%46mg

Calcium

4%40mg

46 mgvs40 mg

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

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11%0.098mg

Copper

103%0.92mg

0.098 mgvs0.92 mg

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

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1.9%76.8μg

Fluoride

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

76.8 μgvsNA μg

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

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18.3%1.46mg

Iron

33.7%2.7mg

1.46 mgvs2.7 mg

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

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4.03%17mg

Magnesium

39.8%167mg

17 mgvs167 mg

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

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9.77%0.22mg

Manganese

43.6%1mg

0.22 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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8.35%58.5mg

Phosphorus

48.4%339mg

58.5 mgvs339 mg

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

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3.03%103mg

Potassium

9.75%331mg

103 mgvs331 mg

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

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33%18μg

Selenium

49.5%27.2μg

18 μgvs27.2 μg

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

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49%737mg

Sodium

0.31%4.62mg

737 mgvs4.62 mg

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

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3.2%0.35mg

Zinc

23.3%2.57mg

0.35 mgvs2.57 mg

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

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2.7%100g

Water

0.066%2.43g

100 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 Prepared Dry Mix Stuffing Bread vs Sunflower Seeds:

Bread, stuffing, dry mix, prepared has 113.8 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 2 times more Vitamin B3, 3.4 times more Vitamin B5, 11.5 times more Vitamin B6, 2 times more Vitamin B9 and 8.8 times more Vitamin E than Bread, stuffing, dry mix, prepared.
Both Bread, stuffing, dry mix, prepared and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
Both Bread, stuffing, dry mix, prepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Prepared Dry Mix Stuffing Bread vs Sunflower Seeds:

Bread, stuffing, dry mix, prepared has 159.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.4 times more Copper, 1.8 times more Iron, 9.9 times more Magnesium, 4.5 times more Manganese, 5.8 times more Phosphorus, 3.2 times more Potassium, 1.5 times more Selenium and 7.3 times more Zinc than Bread, stuffing, dry mix, prepared.
Both Bread, stuffing, dry mix, prepared and Dried Sunflower Seed Kernels have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Bread, stuffing, dry mix, prepared has 1.6 times more Saturated Fat, 14.6 times more Omega 3, 2.8 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 2.4 times more Omega 6, 3.6 times more Fiber and 2.5 times more Protein than Bread, stuffing, dry mix, prepared.
Both Bread, stuffing, dry mix, prepared and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Bread, stuffing, dry mix, prepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Prepared Dry Mix Stuffing BreadVS Dry Mix Cornbread Bread StuffingSunflower SeedsVS Dry Mix Cornbread Bread StuffingPrepared Dry Mix Stuffing BreadVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Prepared Dry Mix Stuffing BreadVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Prepared Dry Mix Stuffing Bread or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: