Comparing Nutrients in 300 calories Sunflower SeedsVS Frostings, chocolate, creamy, ready-to-eat

Weight per 300 calories

Sunflower Seeds

51.4g

Frostings, chocolate, creamy, ready-to-eat

75.6g

Sunflower Seeds have 1.5 times more energy per 100g than Frostings, chocolate, creamy, ready-to-eat. It has very high energy density when compared to other foods. Frostings, chocolate, creamy, ready-to-eat having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Frostings, chocolate, creamy, ready-to-eat?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Frostings, chocolate, creamy, ready-to-eat

38%

61%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Frostings, chocolate, creamy, ready-to-eat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Nuts and Seeds rich in Energy

27.3%26.4g

Fat

13.7%13.3g

26.4 gvs13.3 g

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

Find Nuts and Seeds rich in Fat

7.15%2.3g

Saturated Fat

13%4.18g

2.3 gvs4.18 g

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

Find Nuts and Seeds rich in Saturated Fat

1.93%0.031g

Omega 3

4.53%0.073g

0.031 gvs0.073 g

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

Find Nuts and Seeds rich in Omega 3

69.7%12g

Omega 6

9.47%1.6g

12 gvs1.6 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

7.9%10.3g

Carbohydrate

36.7%47.8g

10.3 gvs47.8 g

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

Find Nuts and Seeds rich in Carbohydrate

1.86%1.35g

Sugars

60%43.6g

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

1.35 gvs43.6 g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

%1.3g

Sucrose

1.3 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

11.6%4.4g

Fiber

1.8%0.68g

4.4 gvs0.68 g

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

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

1.5%0.83g

10.7 gvs0.83 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Frostings, chocolate, creamy, ready-to-eat

0.17%1.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.54 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

63.4%0.76mg

Vitamin B1

0.82%0.01mg

Thiamine

0.76 mgvs0.01 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

0.99%0.013mg

Riboflavin

0.18 mgvs0.013 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

26.8%4.3mg

Vitamin B3

0.56%0.09mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs0.09 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

0.42%0.021mg

Pantothenic acid

0.58 mgvs0.021 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

0.29%0.004mg

Pyridoxine

0.69 mgvs0.004 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

29%117μg

Vitamin B9

0.19%0.76μg

Folates and Folic Acid

117 μgvs0.76 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.8%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

120%18mg

Vitamin E

7.86%1.18mg

Tocopherols and Tocotrienols

18 mgvs1.18 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Frostings, chocolate, creamy, ready-to-eat

4%40mg

Calcium

0.6%6.05mg

40 mgvs6.05 mg

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

Find Nuts and Seeds rich in Calcium

103%0.92mg

Copper

16.8%0.15mg

0.92 mgvs0.15 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Fluoride

33.7%2.7mg

Iron

13.4%1.07mg

2.7 mgvs1.07 mg

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

Find Nuts and Seeds rich in Iron

39.8%167mg

Magnesium

3.78%16mg

167 mgvs16 mg

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

Find Nuts and Seeds rich in Magnesium

43.6%1mg

Manganese

7.9%0.18mg

1 mgvs0.18 mg

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

Find Nuts and Seeds 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 Nuts and Seeds rich in Molybdenum

48.4%339mg

Phosphorus

8.53%59.7mg

339 mgvs59.7 mg

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

Find Nuts and Seeds rich in Phosphorus

9.75%331mg

Potassium

4.36%148mg

331 mgvs148 mg

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

Find Nuts and Seeds rich in Potassium

49.5%27.2μg

Selenium

1.1%0.6μg

27.2 μgvs0.6 μg

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

Find Nuts and Seeds rich in Selenium

0.31%4.62mg

Sodium

9.2%138mg

4.62 mgvs138 mg

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

Find Nuts and Seeds rich in Sodium

23.3%2.57mg

Zinc

2%0.22mg

2.57 mgvs0.22 mg

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

Find Nuts and Seeds rich in Zinc

0.066%2.43g

Water

0.35%13g

2.43 gvs13 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Frostings, chocolate, creamy, ready-to-eat:

Dried Sunflower Seed Kernels have 77.4 times more Vitamin B1, 14.2 times more Vitamin B2, 47.6 times more Vitamin B3, 27.4 times more Vitamin B5, 182.9 times more Vitamin B6, 154.3 times more Vitamin B9 and 15.3 times more Vitamin E than Frostings, chocolate, creamy, ready-to-eat.
Both Dried Sunflower Seed Kernels as well as Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Frostings, chocolate, creamy, ready-to-eat:

Dried Sunflower Seed Kernels have 6.6 times more Calcium, 6.1 times more Copper, 2.5 times more Iron, 10.5 times more Magnesium, 5.5 times more Manganese, 5.7 times more Phosphorus, 2.2 times more Potassium, 45 times more Selenium and 11.7 times more Zinc than Frostings, chocolate, creamy, ready-to-eat.
While Frostings, chocolate, creamy, ready-to-eat contain 29.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 2 times more Fat, 7.4 times more Omega 6, 6.5 times more Fiber and 12.8 times more Protein than Frostings, chocolate, creamy, ready-to-eat.
While Frostings, chocolate, creamy, ready-to-eat contain 1.8 times more Saturated Fat, 2.4 times more Omega 3, 4.6 times more Carbohydrate and 32.4 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Frostings, chocolate, creamy, ready-to-eat have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Frostings, chocolate, creamy, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsFrostings, chocolate, creamy, ready-to-eatVS Roasted Sunflower SeedsSunflower SeedsVS Frostings, coconut-nut, ready-to-eatFrostings, chocolate, creamy, ready-to-eatVS Frostings, coconut-nut, ready-to-eat

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Frostings, chocolate, creamy, ready-to-eat

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Frostings, chocolate, creamy, ready-to-eat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: