Comparing Nutrients in 300 calories Cooked Guava SauceVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Cooked Guava Sauce

833g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 16.4 times more energy per unit of mass than Cooked Guava Sauce, which is very high in comparison to other foods. Cooked Guava Sauce having low energy density.

Which food has more nutrients per 300 calories - Cooked Guava Sauce or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Guava Sauce

94%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Cooked Guava Saucevs Oil 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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1.2%1.17g

Fat

27%26g

1.17 gvs26 g

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

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1.04%0.33g

Saturated Fat

11%3.6g

0.33 gvs3.6 g

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

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8.85%0.14g

Omega 3

2.57%0.041g

0.14 gvs0.041 g

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

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2.06%0.35g

Omega 6

102%17.3g

0.35 gvs17.3 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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60.8%79g

Carbohydrate

8.92%11.6g

79 gvs11.6 g

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

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67.6%49g

Sugars

2.17%1.58g

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

49 gvs1.58 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.38g

NA gvs0.38 g

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

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Sucrose

%1.2g

NA gvs1.2 g

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

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79%30g

Fiber

14%5.37g

30 gvs5.37 g

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

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4.76%2.67g

Protein

18%10g

2.67 gvs10 g

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

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Vitamins

Cooked Guava Saucevs Oil Roasted Sunflower Seeds

13%117μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

117 μgvs0 μg

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

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18%0.22mg

Vitamin B1

13.5%0.16mg

Thiamine

0.22 mgvs0.16 mg

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

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8.33%0.11mg

Vitamin B2

11%0.14mg

Riboflavin

0.11 mgvs0.14 mg

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

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22%3.5mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs2.1 mg

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

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Vitamin B5

70.3%3.5mg

Pantothenic acid

NA mgvs3.5 mg

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

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57.7%0.75mg

Vitamin B6

31%0.4mg

Pyridoxine

0.75 mgvs0.4 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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10.4%41.7μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

41.7 μgvs119 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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1356%1220mg

Vitamin C

0.62%0.56mg

Ascorbic acid

1220 mgvs0.56 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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30.6%4.6mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

4.6 mgvs18.4 mg

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

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13%16μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

16 μgvs1.57 μg

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

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Minerals

Cooked Guava Saucevs Oil Roasted Sunflower Seeds

5.83%58.3mg

Calcium

4.4%44mg

58.3 mgvs44 mg

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

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71.3%0.64mg

Copper

102%0.91mg

0.64 mgvs0.91 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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18.8%1.5mg

Iron

27%2.17mg

1.5 mgvs2.17 mg

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

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14%58.3mg

Magnesium

15.3%64.4mg

58.3 mgvs64.4 mg

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

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39%0.9mg

Manganese

46%1.05mg

0.9 mgvs1.05 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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13%92mg

Phosphorus

82.5%577mg

92 mgvs577 mg

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

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55%1875mg

Potassium

7.2%245mg

1875 mgvs245 mg

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

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7.58%4.17μg

Selenium

72%39.6μg

4.17 μgvs39.6 μg

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

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2.22%33.3mg

Sodium

0.1%1.52mg

33.3 mgvs1.52 mg

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

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13%1.4mg

Zinc

24%2.64mg

1.4 mgvs2.64 mg

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

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20%746g

Water

0.021%0.78g

746 gvs0.78 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 Cooked Guava Sauce vs Oil Roasted Sunflower Seeds:

Cooked Guava Sauce has more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 2188.6 times more Vitamin C and 10.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 2.8 times more Vitamin B9 and 4 times more Vitamin E than Cooked Guava Sauce.
Both Cooked Guava Sauce as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Guava Sauce vs Oil Roasted Sunflower Seeds:

Cooked Guava Sauce has 1.3 times more Calcium, 7.7 times more Potassium and 956.3 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 1.4 times more Iron, 6.3 times more Phosphorus, 9.5 times more Selenium and 1.9 times more Zinc than Cooked Guava Sauce.
Both Cooked Guava Sauce and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Guava Sauce has 3.5 times more Omega 3, 6.8 times more Carbohydrate, 31.1 times more Sugars and 5.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 22.3 times more Fat, 10.7 times more Saturated Fat, 49.5 times more Omega 6 and 3.8 times more Protein than Cooked Guava Sauce.
Both Cooked Guava Sauce and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Cooked Guava Sauce as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Guava SauceVS JackfruitOil Roasted Sunflower SeedsVS JackfruitCooked Guava SauceVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cooked Guava SauceVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Guava Sauce or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: