Comparing Nutrients in 300 calories Lotus RootVS Sunflower Seeds

Weight per 300 calories

Lotus Root

405g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 7.9 times more energy per unit of mass than Raw Lotus Root, which is very high in comparison to other foods. Lotus Root having average energy density.

Which food has more nutrients per 300 calories - Lotus Root or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Lotus Root

13%

86%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Lotus Rootvs 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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0.42%0.41g

Fat

27.3%26.4g

0.41 gvs26.4 g

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

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0.38%0.12g

Saturated Fat

7.15%2.3g

0.12 gvs2.3 g

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

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1.52%0.024g

Omega 3

1.93%0.031g

0.024 gvs0.031 g

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

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0.33%0.057g

Omega 6

69.7%12g

0.057 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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53.7%70g

Carbohydrate

7.9%10.3g

70 gvs10.3 g

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

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Sugars

1.86%1.35g

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

NA 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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52.3%20g

Fiber

11.6%4.4g

20 gvs4.4 g

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

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19%10.5g

Protein

19%10.7g

10.5 gvs10.7 g

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

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Vitamins

Lotus Rootvs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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54%0.65mg

Vitamin B1

63.4%0.76mg

Thiamine

0.65 mgvs0.76 mg

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

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68.6%0.89mg

Vitamin B2

14%0.18mg

Riboflavin

0.89 mgvs0.18 mg

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

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10%1.62mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

1.62 mgvs4.3 mg

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

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30.6%1.53mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

1.53 mgvs0.58 mg

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

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80.5%1.05mg

Vitamin B6

53%0.69mg

Pyridoxine

1.05 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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13%52.7μg

Vitamin B9

29%117μg

Folates and Folic Acid

52.7 μgvs117 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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198%178mg

Vitamin C

0.8%0.72mg

Ascorbic acid

178 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

120%18mg

Tocopherols and Tocotrienols

NA mgvs18 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Lotus Rootvs Sunflower Seeds

18.2%182mg

Calcium

4%40mg

182 mgvs40 mg

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

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116%1.04mg

Copper

103%0.92mg

1.04 mgvs0.92 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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58.8%4.7mg

Iron

33.7%2.7mg

4.7 mgvs2.7 mg

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

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22.2%93mg

Magnesium

39.8%167mg

93 mgvs167 mg

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

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46%1.06mg

Manganese

43.6%1mg

1.06 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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58%405mg

Phosphorus

48.4%339mg

405 mgvs339 mg

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

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66.3%2254mg

Potassium

9.75%331mg

2254 mgvs331 mg

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

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5.16%2.84μg

Selenium

49.5%27.2μg

2.84 μgvs27.2 μg

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

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11%162mg

Sodium

0.31%4.62mg

162 mgvs4.62 mg

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

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14.4%1.6mg

Zinc

23.3%2.57mg

1.6 mgvs2.57 mg

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

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8.67%321g

Water

0.066%2.43g

321 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 Lotus Root vs Sunflower Seeds:

Raw Lotus Root have 4.9 times more Vitamin B2, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 248 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Lotus Root.
Both Raw Lotus Root and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Lotus Root as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Lotus Root vs Sunflower Seeds:

Raw Lotus Root have 4.6 times more Calcium, 1.7 times more Iron, 6.8 times more Potassium, 35.1 times more Sodium and 132 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Magnesium, 9.6 times more Selenium and 1.6 times more Zinc than Raw Lotus Root.
Both Raw Lotus Root and Dried Sunflower Seed Kernels have similar amounts of Copper, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Lotus Root have 6.8 times more Carbohydrate and 4.5 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 65.2 times more Fat, 18.8 times more Saturated Fat and 208.6 times more Omega 6 than Raw Lotus Root.
Both Raw Lotus Root and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
Both Raw Lotus Root as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Lotus RootVS Boiled Lotus RootSunflower SeedsVS Boiled Lotus RootLotus RootVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Lotus RootVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Lotus Root or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: