Comparing Nutrients in 300 calories Meatless Sandwich SpreadVS Sunflower Seeds

Weight per 300 calories

Meatless Sandwich Spread

201g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 3.9 times more energy per unit of mass than Meatless Sandwich Spread, which is very high in comparison to other foods. Meatless Sandwich Spread having average energy density.

Which food has more nutrients per 300 calories - Meatless Sandwich Spread or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Meatless Sandwich Spread

21%

54%

25%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Meatless Sandwich Spreadvs 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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18.7%18g

Fat

27.3%26.4g

18 gvs26.4 g

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

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8.97%2.87g

Saturated Fat

7.15%2.3g

2.87 gvs2.3 g

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

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65.4%1.05g

Omega 3

1.93%0.031g

1.05 gvs0.031 g

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

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49%8.35g

Omega 6

69.7%12g

8.35 gvs12 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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14%18g

Carbohydrate

7.9%10.3g

18 gvs10.3 g

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

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5.28%3.83g

Sugars

1.86%1.35g

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

3.83 gvs1.35 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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17.5%6.64g

Fiber

11.6%4.4g

6.64 gvs4.4 g

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

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28.8%16g

Protein

19%10.7g

16 gvs10.7 g

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

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Vitamins

Meatless Sandwich Spreadvs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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101%1.2mg

Vitamin B1

63.4%0.76mg

Thiamine

1.2 mgvs0.76 mg

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

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108%1.4mg

Vitamin B2

14%0.18mg

Riboflavin

1.4 mgvs0.18 mg

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

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164%26mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

26 mgvs4.3 mg

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

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18.4%0.92mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.92 mgvs0.58 mg

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

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170%2.2mg

Vitamin B6

53%0.69mg

Pyridoxine

2.2 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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52%207μg

Vitamin B9

29%117μg

Folates and Folic Acid

207 μgvs117 μg

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

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260%6.24μg

Vitamin B12

0%0μg

Cobalamin

6.24 μgvs0 μg

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

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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 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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23.2%3.5mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

3.5 mgvs18 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Meatless Sandwich Spreadvs Sunflower Seeds

8.86%88.6mg

Calcium

4%40mg

88.6 mgvs40 mg

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

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145%1.3mg

Copper

103%0.92mg

1.3 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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37.8%3.02mg

Iron

33.7%2.7mg

3.02 mgvs2.7 mg

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

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9.6%40.3mg

Magnesium

39.8%167mg

40.3 mgvs167 mg

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

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60.6%1.4mg

Manganese

43.6%1mg

1.4 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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63.3%443mg

Phosphorus

48.4%339mg

443 mgvs339 mg

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

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20%685mg

Potassium

9.75%331mg

685 mgvs331 mg

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

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1.83%1μg

Selenium

49.5%27.2μg

1 μgvs27.2 μg

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

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84.6%1268mg

Sodium

0.31%4.62mg

1268 mgvs4.62 mg

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

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23.8%2.6mg

Zinc

23.3%2.57mg

2.6 mgvs2.57 mg

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

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3.8%141g

Water

0.066%2.43g

141 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 Meatless Sandwich Spread vs Sunflower Seeds:

Meatless Sandwich Spread have 1.6 times more Vitamin B1, 7.7 times more Vitamin B2, 6.1 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.2 times more Vitamin E than Meatless Sandwich Spread.
Both Meatless Sandwich Spread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Meatless Sandwich Spread vs Sunflower Seeds:

Meatless Sandwich Spread have 2.2 times more Calcium, 1.4 times more Copper, 1.4 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 274.4 times more Sodium and 58 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.1 times more Magnesium and 27 times more Selenium than Meatless Sandwich Spread.
Both Meatless Sandwich Spread and Dried Sunflower Seed Kernels have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Meatless Sandwich Spread have 1.3 times more Saturated Fat, 34 times more Omega 3, 1.8 times more Carbohydrate, 2.8 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Fat and 1.4 times more Omega 6 than Meatless Sandwich Spread.
Both Meatless Sandwich Spread and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Meatless Sandwich Spread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Meatless Sandwich SpreadVS Vegetarian meatloaf or pattiesSunflower SeedsVS Vegetarian meatloaf or pattiesMeatless Sandwich SpreadVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Meatless Sandwich SpreadVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Meatless Sandwich Spread or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: