Comparing Nutrients in 300 calories Boiled LambsquartersVS Roasted Sunflower Seeds

Weight per 300 calories

Boiled Lambsquarters

938g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 18.2 times more energy per unit of mass than Boiled and Drained Lambsquarters, which is very high in comparison to other foods. Boiled Lambsquarters having low energy density.

Which food has more nutrients per 300 calories - Boiled Lambsquarters or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Lambsquarters

33%

16%

51%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Boiled Lambsquartersvs 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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6.77%6.56g

Fat

26.5%25.7g

6.56 gvs25.7 g

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

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1.52%0.49g

Saturated Fat

8.4%2.7g

0.49 gvs2.7 g

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

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18.8%0.3g

Omega 3

2.22%0.036g

0.3 gvs0.036 g

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

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15%2.57g

Omega 6

99%17g

2.57 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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36%47g

Carbohydrate

9.54%12.4g

47 gvs12.4 g

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

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8%5.8g

Sugars

1.94%1.4g

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

5.8 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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52%19.7g

Fiber

15%5.72g

19.7 gvs5.72 g

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

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53.6%30g

Protein

17.8%9.96g

30 gvs9.96 g

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

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Vitamins

Boiled Lambsquartersvs Roasted Sunflower Seeds

407%3666μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3666 μgvs0 μg

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

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78%0.94mg

Vitamin B1

4.55%0.055mg

Thiamine

0.94 mgvs0.055 mg

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

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188%2.44mg

Vitamin B2

9.75%0.13mg

Riboflavin

2.44 mgvs0.13 mg

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

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52.7%8.44mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

8.44 mgvs3.63 mg

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

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11.6%0.58mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.58 mgvs3.63 mg

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

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125%1.63mg

Vitamin B6

32%0.41mg

Pyridoxine

1.63 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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33%131μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

131 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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385%347mg

Vitamin C

0.8%0.72mg

Ascorbic acid

347 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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116%17.3mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

17.3 mgvs13.5 mg

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

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3861%4633μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

4633 μgvs1.4 μg

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

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Minerals

Boiled Lambsquartersvs Roasted Sunflower Seeds

242%2419mg

Calcium

3.6%36mg

2419 mgvs36 mg

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

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205%1.85mg

Copper

105%0.94mg

1.85 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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82%6.56mg

Iron

24.5%1.96mg

6.56 mgvs1.96 mg

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

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51.3%216mg

Magnesium

16%66.5mg

216 mgvs66.5 mg

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

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214%4.92mg

Manganese

47.3%1.1mg

4.92 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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60.3%422mg

Phosphorus

85%595mg

422 mgvs595 mg

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

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79.4%2700mg

Potassium

13%438mg

2700 mgvs438 mg

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

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15.3%8.44μg

Selenium

74.3%41μg

8.44 μgvs41 μg

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

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18%272mg

Sodium

0.1%1.55mg

272 mgvs1.55 mg

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

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25.6%2.8mg

Zinc

24.8%2.73mg

2.8 mgvs2.73 mg

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

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22.5%833g

Water

0.017%0.62g

833 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 Boiled Lambsquarters vs Roasted Sunflower Seeds:

Boiled and Drained Lambsquarters have more Vitamin A, 17.2 times more Vitamin B1, 19.2 times more Vitamin B2, 2.3 times more Vitamin B3, 3.9 times more Vitamin B6, 480.7 times more Vitamin C, 1.3 times more Vitamin E and 3329 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.2 times more Vitamin B5 than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 300 kcal.
Both Boiled and Drained Lambsquarters 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 Boiled Lambsquarters vs Roasted Sunflower Seeds:

Boiled and Drained Lambsquarters have 67 times more Calcium, 2 times more Copper, 3.4 times more Iron, 3.2 times more Magnesium, 4.5 times more Manganese, 6.2 times more Potassium, 175.8 times more Sodium and 1347.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Phosphorus and 4.8 times more Selenium than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Lambsquarters have 8.4 times more Omega 3, 3.8 times more Carbohydrate, 4.1 times more Sugars, 3.4 times more Fiber and 3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Fat, 5.5 times more Saturated Fat and 6.6 times more Omega 6 than Boiled and Drained Lambsquarters.
Both Boiled and Drained Lambsquarters and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Lambsquarters 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:

Boiled LambsquartersVS LeeksRoasted Sunflower SeedsVS LeeksBoiled LambsquartersVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Boiled LambsquartersVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Lambsquarters or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: