Comparing Nutrients in 300 calories Dried ChivesVS Roasted Sunflower Seeds

Weight per 300 calories

Dried Chives

97g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more energy per unit of mass than Freeze-dried Chives, which is very high in comparison to other foods. Dried Chives having high energy density.

Which food has more nutrients per 300 calories - Dried Chives or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Dried Chives

23%

69%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Dried Chivesvs Roasted 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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3.5%3.38g

Fat

26.5%25.7g

3.38 gvs25.7 g

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

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1.8%0.57g

Saturated Fat

8.4%2.7g

0.57 gvs2.7 g

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

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4.4%0.07g

Omega 3

2.22%0.036g

0.07 gvs0.036 g

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

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7.35%1.25g

Omega 6

99%17g

1.25 gvs17 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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47.7%62g

Carbohydrate

9.54%12.4g

62 gvs12.4 g

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

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Sugars

1.94%1.4g

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

NA gvs1.4 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

NA gvsNA g

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

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66.5%25.3g

Fiber

15%5.72g

25.3 gvs5.72 g

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

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36.5%20.5g

Protein

17.8%9.96g

20.5 gvs9.96 g

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

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Vitamins

Dried Chivesvs Roasted Sunflower Seeds

366%3294μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3294 μgvs0 μg

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

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72.3%0.87mg

Vitamin B1

4.55%0.055mg

Thiamine

0.87 mgvs0.055 mg

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

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111%1.45mg

Vitamin B2

9.75%0.13mg

Riboflavin

1.45 mgvs0.13 mg

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

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35.6%5.7mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

5.7 mgvs3.63 mg

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

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40.7%2.04mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

2.04 mgvs3.63 mg

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

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148%1.93mg

Vitamin B6

32%0.41mg

Pyridoxine

1.93 mgvs0.41 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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26%104μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

104 μgvs122 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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707%637mg

Vitamin C

0.8%0.72mg

Ascorbic acid

637 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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Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

NA mgvs13.5 mg

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

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Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

NA μgvs1.4 μg

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

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Minerals

Dried Chivesvs Roasted Sunflower Seeds

78.4%784mg

Calcium

3.6%36mg

784 mgvs36 mg

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

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73.5%0.66mg

Copper

105%0.94mg

0.66 mgvs0.94 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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241%19.3mg

Iron

24.5%1.96mg

19.3 mgvs1.96 mg

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

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147%617mg

Magnesium

16%66.5mg

617 mgvs66.5 mg

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

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56.6%1.3mg

Manganese

47.3%1.1mg

1.3 mgvs1.1 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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71.4%500mg

Phosphorus

85%595mg

500 mgvs595 mg

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

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84%2855mg

Potassium

13%438mg

2855 mgvs438 mg

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

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16.5%9.07μg

Selenium

74.3%41μg

9.07 μgvs41 μg

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

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4.5%67.5mg

Sodium

0.1%1.55mg

67.5 mgvs1.55 mg

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

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45%4.94mg

Zinc

24.8%2.73mg

4.94 mgvs2.73 mg

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

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0.052%1.93g

Water

0.017%0.62g

1.93 gvs0.62 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 Dried Chives vs Roasted Sunflower Seeds:

Freeze-dried Chives have more Vitamin A, 15.9 times more Vitamin B1, 11.4 times more Vitamin B2, 1.6 times more Vitamin B3, 4.6 times more Vitamin B6 and 882.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B5 than Freeze-dried Chives.
Both Freeze-dried Chives and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 300 kcal.
Both Freeze-dried Chives as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Chives vs Roasted Sunflower Seeds:

Freeze-dried Chives have 21.7 times more Calcium, 9.8 times more Iron, 9.3 times more Magnesium, 6.5 times more Potassium, 43.7 times more Sodium and 1.8 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper and 4.5 times more Selenium than Freeze-dried Chives.
Both Freeze-dried Chives and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Freeze-dried Chives have 2 times more Omega 3, 5 times more Carbohydrate, 4.4 times more Fiber and 2.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.6 times more Fat, 4.7 times more Saturated Fat and 13.5 times more Omega 6 than Freeze-dried Chives.
Both Freeze-dried Chives and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Freeze-dried Chives as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried ChivesVS DockRoasted Sunflower SeedsVS DockDried ChivesVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Dried ChivesVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Chives or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: