Comparing Nutrients in 300 calories Roasted Macadamia NutsVS Roasted Sunflower Seeds

Weight per 300 calories

Roasted Macadamia Nuts

41.8g

Roasted Sunflower Seeds

51.5g

Roasted Macadamia Nuts have 1.2 times more energy per 100g than Roasted Sunflower Seeds. It has very high energy density when compared to other foods. Dry Roasted Sunflower Seed Kernels no Salt having very high energy density.

Which food has more nutrients per 300 calories - Roasted Macadamia Nuts or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Roasted Macadamia Nuts

89%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Roasted Macadamia Nutsvs 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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32.8%31.8g

Fat

26.5%25.7g

31.8 gvs25.7 g

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

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15.6%5g

Saturated Fat

8.4%2.7g

5 gvs2.7 g

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

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5.1%0.082g

Omega 3

2.22%0.036g

0.082 gvs0.036 g

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

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3.2%0.54g

Omega 6

99%17g

0.54 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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4.3%5.6g

Carbohydrate

9.54%12.4g

5.6 gvs12.4 g

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

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2.4%1.73g

Sugars

1.94%1.4g

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

1.73 gvs1.4 g

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

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0.04%0.029g

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]

0.029 gvsNA g

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

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%0.029g

Glucose

0.029 gvsNA g

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

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%1.67g

Sucrose

1.67 gvsNA g

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

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8.8%3.34g

Fiber

15%5.72g

3.34 gvs5.72 g

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

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5.8%3.25g

Protein

17.8%9.96g

3.25 gvs9.96 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Macadamia Nutsvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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24.7%0.3mg

Vitamin B1

4.55%0.055mg

Thiamine

0.3 mgvs0.055 mg

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

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2.8%0.036mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.036 mgvs0.13 mg

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

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5.94%0.95mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

0.95 mgvs3.63 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

5.04%0.25mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.25 mgvs3.63 mg

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

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11.5%0.15mg

Vitamin B6

32%0.41mg

Pyridoxine

0.15 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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1.04%4.18μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

4.18 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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0.32%0.29mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0.29 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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1.6%0.24mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.24 mgvs13.5 mg

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

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0%0μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

0 μgvs1.4 μg

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

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Minerals

Roasted Macadamia Nutsvs Roasted Sunflower Seeds

2.92%29.2mg

Calcium

3.6%36mg

29.2 mgvs36 mg

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

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26.5%0.24mg

Copper

105%0.94mg

0.24 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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14%1.1mg

Iron

24.5%1.96mg

1.1 mgvs1.96 mg

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

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11.7%49.3mg

Magnesium

16%66.5mg

49.3 mgvs66.5 mg

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

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55%1.27mg

Manganese

47.3%1.1mg

1.27 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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12%82.7mg

Phosphorus

85%595mg

82.7 mgvs595 mg

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

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4.46%152mg

Potassium

13%438mg

152 mgvs438 mg

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

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8.9%4.9μg

Selenium

74.3%41μg

4.9 μgvs41 μg

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

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0.11%1.67mg

Sodium

0.1%1.55mg

1.67 mgvs1.55 mg

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

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4.9%0.54mg

Zinc

24.8%2.73mg

0.54 mgvs2.73 mg

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

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0.018%0.67g

Water

0.017%0.62g

0.67 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 Roasted Macadamia Nuts vs Roasted Sunflower Seeds:

Dry Roasted Macadamia Nuts have 5.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 14.4 times more Vitamin B5, 2.8 times more Vitamin B6, 29.2 times more Vitamin B9 and 56.5 times more Vitamin E than Dry Roasted Macadamia Nuts.
Both Dry Roasted Macadamia Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Macadamia Nuts vs Roasted Sunflower Seeds:

Dry Roasted Sunflower Seed Kernels no Salt contain 4 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 7.2 times more Phosphorus, 2.9 times more Potassium, 8.4 times more Selenium and 5.1 times more Zinc than Dry Roasted Macadamia Nuts.
Both Dry Roasted Macadamia Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Macadamia Nuts have 1.2 times more Fat, 1.9 times more Saturated Fat and 2.3 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 31 times more Omega 6, 2.2 times more Carbohydrate, 1.7 times more Fiber and 3.1 times more Protein than Dry Roasted Macadamia Nuts.
Both Dry Roasted Macadamia Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Dry Roasted Macadamia Nuts 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:

Roasted Macadamia NutsVS With Peanuts Dry Roasted Mixed NutsRoasted Sunflower SeedsVS With Peanuts Dry Roasted Mixed NutsRoasted Macadamia NutsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Roasted Macadamia NutsVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Macadamia Nuts or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: