Comparing Nutrients in 300 calories Sunflower SeedsVS Gala Apples

Weight per 300 calories

Sunflower Seeds

51.4g

Gala Apples

526g

Sunflower Seeds have 10.2 times more energy per 100g than Gala Apples. It has very high energy density when compared to other foods. Raw Gala Apples with skin having low energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Gala Apples

96%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Gala Apples

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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27.3%26.4g

Fat

0.65%0.63g

26.4 gvs0.63 g

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

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7.15%2.3g

Saturated Fat

2.3 gvsNA g

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

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1.93%0.031g

Omega 3

0.031 gvsNA g

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

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69.7%12g

Omega 6

12 gvsNA g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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7.9%10.3g

Carbohydrate

55.4%72g

10.3 gvs72 g

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

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1.86%1.35g

Sugars

75.3%54.6g

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

1.35 gvs54.6 g

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

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Fructose

43%31.2g

≤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 gvs31.2 g

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

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Glucose

%8.74g

NA gvs8.74 g

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

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%1.3g

Sucrose

%14.6g

1.3 gvs14.6 g

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

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11.6%4.4g

Fiber

32%12g

4.4 gvs12 g

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

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19%10.7g

Protein

2.35%1.3g

10.7 gvs1.3 g

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

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Vitamins

Sunflower Seedsvs Gala Apples

0.17%1.54μg

Vitamin A

0.58%5.26μg

RAE, retinol activity equivalents

1.54 μgvs5.26 μg

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

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63.4%0.76mg

Vitamin B1

7.46%0.089mg

Thiamine

0.76 mgvs0.089 mg

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

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14%0.18mg

Vitamin B2

11.7%0.15mg

Riboflavin

0.18 mgvs0.15 mg

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

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26.8%4.3mg

Vitamin B3

2.47%0.39mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs0.39 mg

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

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11.6%0.58mg

Vitamin B5

5.8%0.29mg

Pantothenic acid

0.58 mgvs0.29 mg

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

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53%0.69mg

Vitamin B6

20%0.26mg

Pyridoxine

0.69 mgvs0.26 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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29%117μg

Vitamin B9

3.95%15.8μg

Folates and Folic Acid

117 μgvs15.8 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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0.8%0.72mg

Vitamin C

Ascorbic acid

0.72 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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120%18mg

Vitamin E

6.3%0.95mg

Tocopherols and Tocotrienols

18 mgvs0.95 mg

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

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0%0μg

Vitamin K

5.7%6.84μg

Phytomenadione or phylloquinone

0 μgvs6.84 μg

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

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Minerals

Sunflower Seedsvs Gala Apples

4%40mg

Calcium

3.7%37mg

40 mgvs37 mg

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

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103%0.92mg

Copper

12.3%0.11mg

0.92 mgvs0.11 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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33.7%2.7mg

Iron

7.9%0.63mg

2.7 mgvs0.63 mg

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

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39.8%167mg

Magnesium

6.27%26.3mg

167 mgvs26.3 mg

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

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43.6%1mg

Manganese

8.47%0.19mg

1 mgvs0.19 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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48.4%339mg

Phosphorus

8.27%58mg

339 mgvs58 mg

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

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9.75%331mg

Potassium

16.7%568mg

331 mgvs568 mg

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

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49.5%27.2μg

Selenium

0%0μg

27.2 μgvs0 μg

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

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0.31%4.62mg

Sodium

0.35%5.26mg

4.62 mgvs5.26 mg

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

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23.3%2.57mg

Zinc

2.4%0.26mg

2.57 mgvs0.26 mg

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

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0.066%2.43g

Water

12%451g

2.43 gvs451 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 Sunflower Seeds vs Gala Apples:

Dried Sunflower Seed Kernels have 8.5 times more Vitamin B1, 10.8 times more Vitamin B3, 2 times more Vitamin B5, 2.7 times more Vitamin B6, 7.4 times more Vitamin B9 and 19.1 times more Vitamin E than Raw Gala Apples with skin.
While Raw Gala Apples with skin contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Gala Apples with skin have similar amounts of Vitamin B2 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Gala Apples:

Dried Sunflower Seed Kernels have 8.4 times more Copper, 4.3 times more Iron, 6.3 times more Magnesium, 5.1 times more Manganese, 5.9 times more Phosphorus, more Selenium and 9.8 times more Zinc than Raw Gala Apples with skin.
While Raw Gala Apples with skin contain 1.7 times more Potassium and 185.8 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Gala Apples with skin have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 41.9 times more Fat and 8.1 times more Protein than Raw Gala Apples with skin.
While Raw Gala Apples with skin contain 7 times more Carbohydrate, 40.6 times more Sugars and 2.7 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Gala Apples with skin have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Raw Gala Apples with skin have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsGala ApplesVS Roasted Sunflower SeedsSunflower SeedsVS Fuji ApplesGala ApplesVS Fuji Apples

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Gala Apples

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: