Comparing Nutrients in 300 calories RowalVS Roasted Sunflower Seeds

Weight per 300 calories

Rowal

270g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 5.2 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Rowal

15%

78%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Rowalvs 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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5.57%5.4g

Fat

26.5%25.7g

5.4 gvs25.7 g

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

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2.07%0.66g

Saturated Fat

8.4%2.7g

0.66 gvs2.7 g

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

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Omega 3

2.22%0.036g

NA gvs0.036 g

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

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Omega 6

99%17g

NA gvs17 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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49.7%64.6g

Carbohydrate

9.54%12.4g

64.6 gvs12.4 g

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

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52.6%38g

Sugars

1.94%1.4g

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

38 gvs1.4 g

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

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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 .

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%2.97g

Glucose

2.97 gvsNA g

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

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%33.8g

Sucrose

33.8 gvsNA g

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

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44%16.8g

Fiber

15%5.72g

16.8 gvs5.72 g

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

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11%6.2g

Protein

17.8%9.96g

6.2 gvs9.96 g

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

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Vitamins

Rowalvs Roasted Sunflower Seeds

5.7%51.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

51.4 μgvs0 μg

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

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Vitamin B1

4.55%0.055mg

Thiamine

NA mgvs0.055 mg

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

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Vitamin B2

9.75%0.13mg

Riboflavin

NA mgvs0.13 mg

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

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Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

NA mgvs3.63 mg

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

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Vitamin B5

72.6%3.63mg

Pantothenic acid

NA mgvs3.63 mg

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

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Vitamin B6

32%0.41mg

Pyridoxine

NA 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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Vitamin B9

30.5%122μg

Folates and Folic Acid

NA μgvs122 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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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 .

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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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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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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

Rowalvs Roasted Sunflower Seeds

4.05%40.5mg

Calcium

3.6%36mg

40.5 mgvs36 mg

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

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318%2.86mg

Copper

105%0.94mg

2.86 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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74.3%5.95mg

Iron

24.5%1.96mg

5.95 mgvs1.96 mg

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

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20.6%86.5mg

Magnesium

16%66.5mg

86.5 mgvs66.5 mg

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

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18.2%0.42mg

Manganese

47.3%1.1mg

0.42 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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20%141mg

Phosphorus

85%595mg

141 mgvs595 mg

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

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10.4%354mg

Potassium

13%438mg

354 mgvs438 mg

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

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Selenium

74.3%41μg

NA μgvs41 μg

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

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0.72%11mg

Sodium

0.1%1.55mg

11 mgvs1.55 mg

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

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10.6%1.16mg

Zinc

24.8%2.73mg

1.16 mgvs2.73 mg

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

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5.2%193g

Water

0.017%0.62g

193 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 Rowal vs Roasted Sunflower Seeds:

Raw Rowal has more Vitamin A and 96.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 300 calories for Rowal vs Roasted Sunflower Seeds:

Raw Rowal has 3 times more Copper, 3 times more Iron, 1.3 times more Magnesium and 312 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Manganese, 4.2 times more Phosphorus and 2.3 times more Zinc than Raw Rowal.
Both Raw Rowal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Rowal has 5.2 times more Carbohydrate, 27.1 times more Sugars and 2.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Fat, 4.1 times more Saturated Fat and 1.6 times more Protein than Raw Rowal.
Both Raw Rowal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Raw Rowal as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

RowalVS Traditional PineappleRoasted Sunflower SeedsVS Traditional PineappleRowalVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories RowalVS Roasted Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: