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Comparing Nutrients in 300 calories Frozen Melon BallsVS Roasted Sunflower Seeds

Weight per 300 calories

Frozen Melon Balls
909g
Roasted Sunflower Seeds
51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 17.6 times more energy per unit of mass than Frozen Melon Balls, which is very high in comparison to other foods. Frozen Melon Balls having low energy density.

Which food has more nutrients per 300 calories - Frozen Melon Balls or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Frozen Melon Balls
9%
6%
85%
Roasted Sunflower Seeds
12%
72%
16%
300 kcal ▼

Macro Nutrients

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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2.34%2.27g
Fat
26.5%25.7g
2.27 gvs25.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.8%0.58g
Saturated Fat
8.4%2.7g
0.58 gvs2.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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32%0.51g
Omega 3
2.22%0.036g
0.51 gvs0.036 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.25%0.38g
Omega 6
99%17g
0.38 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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NA
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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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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16.7%6.36g
Fiber
15%5.72g
6.36 gvs5.72 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.6%7.64g
Protein
17.8%9.96g
7.64 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

90%809μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
809 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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126%1.5mg
Vitamin B1
4.55%0.055mg
Thiamine
1.5 mgvs0.055 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.4%0.2mg
Vitamin B2
9.75%0.13mg
Riboflavin
0.2 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36.4%5.8mg
Vitamin B3
22.7%3.63mg
Niacin, nicotinic acid, niacinamide
5.8 mgvs3.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29.6%1.5mg
Vitamin B5
72.6%3.63mg
Pantothenic acid
1.5 mgvs3.63 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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74%0.96mg
Vitamin B6
32%0.41mg
Pyridoxine
0.96 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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59%236μg
Vitamin B9
30.5%122μg
Folates and Folic Acid
236 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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62.6%56.4mg
Vitamin C
0.8%0.72mg
Ascorbic acid
56.4 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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NA
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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NA
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

9.1%91mg
Calcium
3.6%36mg
91 mgvs36 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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60.6%0.55mg
Copper
105%0.94mg
0.55 mgvs0.94 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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33%2.64mg
Iron
24.5%1.96mg
2.64 mgvs1.96 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.3%127mg
Magnesium
16%66.5mg
127 mgvs66.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16%0.36mg
Manganese
47.3%1.1mg
0.36 mgvs1.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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15.6%109mg
Phosphorus
85%595mg
109 mgvs595 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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75%2545mg
Potassium
13%438mg
2545 mgvs438 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
74.3%41μg
NA μgvs41 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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18.8%282mg
Sodium
0.1%1.55mg
282 mgvs1.55 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14%1.55mg
Zinc
24.8%2.73mg
1.55 mgvs2.73 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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22%821g
Water
0.017%0.62g
821 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 Frozen Melon Balls vs Roasted Sunflower Seeds:
Comparing minerals per 300 calories for Frozen Melon Balls vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: