Comparing Nutrients in 300 calories Frozen Naranjilla PulpVS Sunflower Seeds

Weight per 300 calories

Frozen Naranjilla Pulp

1200g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 23.4 times more energy per unit of mass than Frozen Naranjilla Pulp, which is very high in comparison to other foods. Frozen Naranjilla Pulp having very low energy density.

Which food has more nutrients per 300 calories - Frozen Naranjilla Pulp or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Frozen Naranjilla Pulp

87%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Frozen Naranjilla Pulpvs 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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2.72%2.64g

Fat

27.3%26.4g

2.64 gvs26.4 g

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

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Saturated Fat

7.15%2.3g

NA gvs2.3 g

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

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Omega 3

1.93%0.031g

NA gvs0.031 g

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

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Omega 6

69.7%12g

NA gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54.5%70.8g

Carbohydrate

7.9%10.3g

70.8 gvs10.3 g

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

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62%45g

Sugars

1.86%1.35g

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

45 gvs1.35 g

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

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17.2%12.5g

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]

12.5 gvsNA g

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

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%12g

Glucose

12 gvsNA g

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

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%20.6g

Sucrose

%1.3g

20.6 gvs1.3 g

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

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34.7%13g

Fiber

11.6%4.4g

13 gvs4.4 g

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

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9.43%5.3g

Protein

19%10.7g

5.3 gvs10.7 g

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

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Vitamins

Frozen Naranjilla Pulpvs Sunflower Seeds

37.3%336μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

336 μgvs1.54 μg

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

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45%0.54mg

Vitamin B1

63.4%0.76mg

Thiamine

0.54 mgvs0.76 mg

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

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0%0mg

Vitamin B2

14%0.18mg

Riboflavin

0 mgvs0.18 mg

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

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109%17.4mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

17.4 mgvs4.3 mg

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

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53%2.64mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

2.64 mgvs0.58 mg

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

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99%1.3mg

Vitamin B6

53%0.69mg

Pyridoxine

1.3 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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9%36μg

Vitamin B9

29%117μg

Folates and Folic Acid

36 μgvs117 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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42.7%38.4mg

Vitamin C

0.8%0.72mg

Ascorbic acid

38.4 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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60%9mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

9 mgvs18 mg

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

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146%175μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

175 μgvs0 μg

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

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Minerals

Frozen Naranjilla Pulpvs Sunflower Seeds

9.6%96mg

Calcium

4%40mg

96 mgvs40 mg

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

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37.3%0.34mg

Copper

103%0.92mg

0.34 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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52.5%4.2mg

Iron

33.7%2.7mg

4.2 mgvs2.7 mg

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

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31.4%132mg

Magnesium

39.8%167mg

132 mgvs167 mg

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

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35%0.8mg

Manganese

43.6%1mg

0.8 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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20.6%144mg

Phosphorus

48.4%339mg

144 mgvs339 mg

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

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70.6%2400mg

Potassium

9.75%331mg

2400 mgvs331 mg

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

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8.73%4.8μg

Selenium

49.5%27.2μg

4.8 μgvs27.2 μg

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

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3.2%48mg

Sodium

0.31%4.62mg

48 mgvs4.62 mg

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

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11%1.2mg

Zinc

23.3%2.57mg

1.2 mgvs2.57 mg

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

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30%1117g

Water

0.066%2.43g

1117 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 Frozen Naranjilla Pulp vs Sunflower Seeds:

Frozen Naranjilla Pulp has 218 times more Vitamin A, 4.1 times more Vitamin B3, 4.5 times more Vitamin B5, 1.9 times more Vitamin B6, 53.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B1, more Vitamin B2, 3.2 times more Vitamin B9 and 2 times more Vitamin E than Frozen Naranjilla Pulp.

Comparing minerals per 300 calories for Frozen Naranjilla Pulp vs Sunflower Seeds:

Frozen Naranjilla Pulp has 2.4 times more Calcium, 1.6 times more Iron, 7.2 times more Potassium, 10.4 times more Sodium and 459.5 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 1.3 times more Magnesium, 2.4 times more Phosphorus, 5.7 times more Selenium and 2.1 times more Zinc than Frozen Naranjilla Pulp.
Both Frozen Naranjilla Pulp and Dried Sunflower Seed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Naranjilla Pulp has 6.9 times more Carbohydrate, 33.3 times more Sugars and 3 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10 times more Fat and 2 times more Protein than Frozen Naranjilla Pulp.
Both Frozen Naranjilla Pulp and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Frozen Naranjilla Pulp as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Naranjilla PulpVS KiwanoSunflower SeedsVS KiwanoFrozen Naranjilla PulpVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Frozen Naranjilla PulpVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Naranjilla Pulp or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: