Comparing Nutrients in 300 calories Passion-fruit, PurpleVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Passion-fruit, Purple

309g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 6.1 times more energy per unit of mass than Raw Passion-fruit, Purple, which is very high in comparison to other foods. Passion-fruit, Purple having average energy density.

Which food has more nutrients per 300 calories - Passion-fruit, Purple or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Passion-fruit, Purple

86%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Passion-fruit, Purplevs Oil 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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2.23%2.16g

Fat

27%26g

2.16 gvs26 g

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

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0.57%0.18g

Saturated Fat

11%3.6g

0.18 gvs3.6 g

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

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0.19%0.003g

Omega 3

2.57%0.041g

0.003 gvs0.041 g

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

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7.46%1.27g

Omega 6

102%17.3g

1.27 gvs17.3 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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55.6%72.3g

Carbohydrate

8.92%11.6g

72.3 gvs11.6 g

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

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47.8%34.6g

Sugars

2.17%1.58g

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

34.6 gvs1.58 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.38g

NA gvs0.38 g

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

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Sucrose

%1.2g

NA gvs1.2 g

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

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84.6%32g

Fiber

14%5.37g

32 gvs5.37 g

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

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12%6.8g

Protein

18%10g

6.8 gvs10 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Passion-fruit, Purplevs Oil Roasted Sunflower Seeds

22%198μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

198 μgvs0 μg

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

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0%0mg

Vitamin B1

13.5%0.16mg

Thiamine

0 mgvs0.16 mg

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

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31%0.4mg

Vitamin B2

11%0.14mg

Riboflavin

0.4 mgvs0.14 mg

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

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29%4.64mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

4.64 mgvs2.1 mg

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

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Vitamin B5

70.3%3.5mg

Pantothenic acid

NA mgvs3.5 mg

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

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23.8%0.31mg

Vitamin B6

31%0.4mg

Pyridoxine

0.31 mgvs0.4 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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11%43.3μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

43.3 μgvs119 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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103%93mg

Vitamin C

0.62%0.56mg

Ascorbic acid

93 mgvs0.56 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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0.41%0.062mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

0.062 mgvs18.4 mg

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

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1.8%2.16μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

2.16 μgvs1.57 μg

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

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Minerals

Passion-fruit, Purplevs Oil Roasted Sunflower Seeds

3.7%37mg

Calcium

4.4%44mg

37 mgvs44 mg

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

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29.6%0.27mg

Copper

102%0.91mg

0.27 mgvs0.91 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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62%4.95mg

Iron

27%2.17mg

4.95 mgvs2.17 mg

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

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21.4%89.7mg

Magnesium

15.3%64.4mg

89.7 mgvs64.4 mg

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

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Manganese

46%1.05mg

NA mgvs1.05 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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30%210mg

Phosphorus

82.5%577mg

210 mgvs577 mg

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

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31.7%1076mg

Potassium

7.2%245mg

1076 mgvs245 mg

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

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3.37%1.86μg

Selenium

72%39.6μg

1.86 μgvs39.6 μg

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

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5.77%86.6mg

Sodium

0.1%1.52mg

86.6 mgvs1.52 mg

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

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2.8%0.31mg

Zinc

24%2.64mg

0.31 mgvs2.64 mg

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

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6.1%226g

Water

0.021%0.78g

226 gvs0.78 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 Passion-fruit, Purple vs Oil Roasted Sunflower Seeds:

Raw Passion-fruit, Purple has more Vitamin A, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 166.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 297.6 times more Vitamin E than Raw Passion-fruit, Purple.
Both Raw Passion-fruit, Purple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Passion-fruit, Purple vs Oil Roasted Sunflower Seeds:

Raw Passion-fruit, Purple has 2.3 times more Iron, 1.4 times more Magnesium, 4.4 times more Potassium, 57 times more Sodium and 289 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.4 times more Copper, 2.7 times more Phosphorus, 21.4 times more Selenium and 8.5 times more Zinc than Raw Passion-fruit, Purple.
Both Raw Passion-fruit, Purple and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Passion-fruit, Purple has 6.2 times more Carbohydrate, 22 times more Sugars and 6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 12 times more Fat, 19.6 times more Saturated Fat, 13.7 times more Omega 6 and 1.5 times more Protein than Raw Passion-fruit, Purple.
Both Raw Passion-fruit, Purple and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Raw Passion-fruit, Purple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Passion-fruit, PurpleVS Passion-fruit Juice, PurpleOil Roasted Sunflower SeedsVS Passion-fruit Juice, PurplePassion-fruit, PurpleVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Passion-fruit, PurpleVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Passion-fruit, Purple or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: