Comparing Nutrients in 300 calories Green KiwifruitVS Roasted Sunflower Seeds

Weight per 300 calories

Green Kiwifruit

492g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 9.5 times more energy per unit of mass than Raw Green Kiwifruit, which is very high in comparison to other foods. Green Kiwifruit having low energy density.

Which food has more nutrients per 300 calories - Green Kiwifruit or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Green Kiwifruit

86%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Green Kiwifruitvs 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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2.64%2.56g

Fat

26.5%25.7g

2.56 gvs25.7 g

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

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0.45%0.14g

Saturated Fat

8.4%2.7g

0.14 gvs2.7 g

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

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13%0.21g

Omega 3

2.22%0.036g

0.21 gvs0.036 g

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

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7.1%1.2g

Omega 6

99%17g

1.2 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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55.5%72g

Carbohydrate

9.54%12.4g

72 gvs12.4 g

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

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61%44.2g

Sugars

1.94%1.4g

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

44.2 gvs1.4 g

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

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29.5%21.4g

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]

21.4 gvsNA g

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

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%20.2g

Glucose

20.2 gvsNA g

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

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%0.74g

Sucrose

0.74 gvsNA g

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

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39%14.8g

Fiber

15%5.72g

14.8 gvs5.72 g

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

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10%5.6g

Protein

17.8%9.96g

5.6 gvs9.96 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Green Kiwifruitvs Roasted Sunflower Seeds

2.2%19.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

19.7 μgvs0 μg

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

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11%0.13mg

Vitamin B1

4.55%0.055mg

Thiamine

0.13 mgvs0.055 mg

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

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9.46%0.12mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.12 mgvs0.13 mg

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

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10.5%1.68mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs3.63 mg

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

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18%0.9mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.9 mgvs3.63 mg

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

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24%0.31mg

Vitamin B6

32%0.41mg

Pyridoxine

0.31 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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30.7%123μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

123 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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507%456mg

Vitamin C

0.8%0.72mg

Ascorbic acid

456 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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48%7.2mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

7.2 mgvs13.5 mg

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

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165%198μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

198 μgvs1.4 μg

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

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Minerals

Green Kiwifruitvs Roasted Sunflower Seeds

16.7%167mg

Calcium

3.6%36mg

167 mgvs36 mg

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

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71%0.64mg

Copper

105%0.94mg

0.64 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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19%1.52mg

Iron

24.5%1.96mg

1.52 mgvs1.96 mg

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

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20%83.6mg

Magnesium

16%66.5mg

83.6 mgvs66.5 mg

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

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21%0.48mg

Manganese

47.3%1.1mg

0.48 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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24%167mg

Phosphorus

85%595mg

167 mgvs595 mg

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

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45%1534mg

Potassium

13%438mg

1534 mgvs438 mg

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

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1.8%0.98μg

Selenium

74.3%41μg

0.98 μgvs41 μg

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

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0.98%14.8mg

Sodium

0.1%1.55mg

14.8 mgvs1.55 mg

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

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6.26%0.69mg

Zinc

24.8%2.73mg

0.69 mgvs2.73 mg

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

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11%409g

Water

0.017%0.62g

409 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 Green Kiwifruit vs Roasted Sunflower Seeds:

Raw Green Kiwifruit has 2.4 times more Vitamin B1, 631.7 times more Vitamin C and 142.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B3, 4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin E than Raw Green Kiwifruit.
Both Raw Green Kiwifruit and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
Both Raw Green Kiwifruit as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Green Kiwifruit vs Roasted Sunflower Seeds:

Raw Green Kiwifruit has 4.6 times more Calcium, 1.3 times more Magnesium, 3.5 times more Potassium and 660.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 1.3 times more Iron, 2.3 times more Manganese, 3.6 times more Phosphorus, 41.6 times more Selenium and 4 times more Zinc than Raw Green Kiwifruit.

Comparison of macro-nutrients per 300 calories:

Raw Green Kiwifruit has 5.8 times more Omega 3, 5.8 times more Carbohydrate, 31.4 times more Sugars and 2.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 10 times more Fat, 18.9 times more Saturated Fat, 14 times more Omega 6 and 1.8 times more Protein than Raw Green Kiwifruit.
Both Raw Green Kiwifruit and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Raw Green Kiwifruit 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:

Green KiwifruitVS KumquatsRoasted Sunflower SeedsVS KumquatsGreen KiwifruitVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Green KiwifruitVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Green Kiwifruit or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: