Comparing Nutrients in 300 calories RowalVS Sunflower Seeds

Weight per 300 calories

Rowal

270g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 5.3 times more energy per unit of mass than Raw Rowal, which is very high in comparison to other foods. Rowal having average energy density.

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

Macros Ratio

Protein Fat Carbs

Rowal

15%

78%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Rowalvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

5.57%5.4g

Fat

27.3%26.4g

5.4 gvs26.4 g

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

Find Fruits rich in Fat

2.07%0.66g

Saturated Fat

7.15%2.3g

0.66 gvs2.3 g

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

Find Fruits rich in Saturated Fat

Omega 3

1.93%0.031g

NA gvs0.031 g

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

Find Fruits rich in Omega 3

Omega 6

69.7%12g

NA gvs12 g

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

Find Fruits rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

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

Find Fruits rich in Cholesterol

49.7%64.6g

Carbohydrate

7.9%10.3g

64.6 gvs10.3 g

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

Find Fruits rich in Carbohydrate

52.6%38g

Sugars

1.86%1.35g

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

38 gvs1.35 g

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

Find Fruits rich in Sugars

1.86%1.35g

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]

1.35 gvsNA g

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

Find Fruits rich in Fructose

%2.97g

Glucose

2.97 gvsNA g

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

Find Fruits rich in Glucose

%33.8g

Sucrose

%1.3g

33.8 gvs1.3 g

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

Find Fruits rich in Sucrose

44%16.8g

Fiber

11.6%4.4g

16.8 gvs4.4 g

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

Find Fruits rich in Fiber

11%6.2g

Protein

19%10.7g

6.2 gvs10.7 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Rowalvs Sunflower Seeds

5.7%51.4μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

51.4 μgvs1.54 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

Vitamin B1

63.4%0.76mg

Thiamine

NA mgvs0.76 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

Vitamin B2

14%0.18mg

Riboflavin

NA mgvs0.18 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

NA mgvs4.3 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

11.6%0.58mg

Pantothenic acid

NA mgvs0.58 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B6

53%0.69mg

Pyridoxine

NA mgvs0.69 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

Vitamin B9

29%117μg

Folates and Folic Acid

NA μgvs117 μg

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

Find Fruits rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

77.5%69.7mg

Vitamin C

0.8%0.72mg

Ascorbic acid

69.7 mgvs0.72 mg

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

Find Fruits rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

120%18mg

Tocopherols and Tocotrienols

NA mgvs18 mg

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

Find Fruits rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Fruits rich in Vitamin K

Minerals

Rowalvs Sunflower Seeds

4.05%40.5mg

Calcium

4%40mg

40.5 mgvs40 mg

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

Find Fruits rich in Calcium

318%2.86mg

Copper

103%0.92mg

2.86 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

74.3%5.95mg

Iron

33.7%2.7mg

5.95 mgvs2.7 mg

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

Find Fruits rich in Iron

20.6%86.5mg

Magnesium

39.8%167mg

86.5 mgvs167 mg

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

Find Fruits rich in Magnesium

18.2%0.42mg

Manganese

43.6%1mg

0.42 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

20%141mg

Phosphorus

48.4%339mg

141 mgvs339 mg

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

Find Fruits rich in Phosphorus

10.4%354mg

Potassium

9.75%331mg

354 mgvs331 mg

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

Find Fruits rich in Potassium

Selenium

49.5%27.2μg

NA μgvs27.2 μg

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

Find Fruits rich in Selenium

0.72%11mg

Sodium

0.31%4.62mg

11 mgvs4.62 mg

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

Find Fruits rich in Sodium

10.6%1.16mg

Zinc

23.3%2.57mg

1.16 mgvs2.57 mg

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

Find Fruits rich in Zinc

5.2%193g

Water

0.066%2.43g

193 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 300 calories of Rowal vs Sunflower Seeds:

Raw Rowal has 33.3 times more Vitamin A and 97 times more Vitamin C than Dried Sunflower Seed Kernels.

Comparing minerals per 300 calories for Rowal vs Sunflower Seeds:

Raw Rowal has 3.1 times more Copper, 2.2 times more Iron and 79.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus and 2.2 times more Zinc than Raw Rowal.
Both Raw Rowal and Dried Sunflower Seed Kernels have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Rowal has 6.3 times more Carbohydrate, 28.3 times more Sugars and 3.8 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.9 times more Fat, 3.5 times more Saturated Fat and 1.7 times more Protein than Raw Rowal.
Both Raw Rowal and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Raw Rowal as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

RowalVS Traditional PineappleSunflower SeedsVS Traditional PineappleRowalVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories RowalVS Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: