Comparing Nutrients in 300 calories Sunflower SeedsVS Kumquats

Weight per 300 calories

Sunflower Seeds

51.4g

Kumquats

423g

Sunflower Seeds have 8.2 times more energy per 100g than Kumquats. It has very high energy density when compared to other foods. Raw Kumquats having average energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Kumquats

10%

80%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Kumquats

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

3.75%3.63g

26.4 gvs3.63 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

1.36%0.44g

2.3 gvs0.44 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

12.4%0.2g

0.031 gvs0.2 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

3.1%0.52g

12 gvs0.52 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

51.7%67g

10.3 gvs67 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

54.6%39.5g

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

1.35 gvs39.5 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

72.3%27.5g

4.4 gvs27.5 g

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

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

14%7.94g

10.7 gvs7.94 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 Kumquats

0.17%1.54μg

Vitamin A

7.04%63.4μg

RAE, retinol activity equivalents

1.54 μgvs63.4 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

13%0.16mg

Thiamine

0.76 mgvs0.16 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

29.3%0.38mg

Riboflavin

0.18 mgvs0.38 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

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs1.8 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

17.6%0.88mg

Pantothenic acid

0.58 mgvs0.88 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

11.7%0.15mg

Pyridoxine

0.69 mgvs0.15 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

18%72μg

Folates and Folic Acid

117 μgvs72 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

206%185mg

Ascorbic acid

0.72 mgvs185 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

4.23%0.63mg

Tocopherols and Tocotrienols

18 mgvs0.63 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 Kumquats

4%40mg

Calcium

26%262mg

40 mgvs262 mg

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

Find Nuts and Seeds rich in Calcium

103%0.92mg

Copper

44.6%0.4mg

0.92 mgvs0.4 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

45.4%3.63mg

2.7 mgvs3.63 mg

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

Find Nuts and Seeds rich in Iron

39.8%167mg

Magnesium

20%84.5mg

167 mgvs84.5 mg

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

Find Nuts and Seeds rich in Magnesium

43.6%1mg

Manganese

25%0.57mg

1 mgvs0.57 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

11.5%80.3mg

339 mgvs80.3 mg

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

Find Nuts and Seeds rich in Phosphorus

9.75%331mg

Potassium

23%786mg

331 mgvs786 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

0%0μg

27.2 μgvs0 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

2.8%42.3mg

4.62 mgvs42.3 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

6.53%0.72mg

2.57 mgvs0.72 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

9.23%342g

2.43 gvs342 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 Kumquats:

Dried Sunflower Seed Kernels have 4.9 times more Vitamin B1, 2.4 times more Vitamin B3, 4.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 28.5 times more Vitamin E than Raw Kumquats.
While Raw Kumquats contain 41.1 times more Vitamin A, 2.1 times more Vitamin B2, 1.5 times more Vitamin B5 and 257.9 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Raw Kumquats have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Kumquats:

Dried Sunflower Seed Kernels have 2.3 times more Copper, 2 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, more Selenium and 3.6 times more Zinc than Raw Kumquats.
While Raw Kumquats contain 6.5 times more Calcium, 1.3 times more Iron, 2.4 times more Potassium and 140.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 7.3 times more Fat, 5.3 times more Saturated Fat, 22.6 times more Omega 6 and 1.3 times more Protein than Raw Kumquats.
While Raw Kumquats contain 6.4 times more Omega 3, 6.5 times more Carbohydrate, 29.4 times more Sugars and 6.2 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Kumquats have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Raw Kumquats have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsKumquatsVS Roasted Sunflower SeedsSunflower SeedsVS LemonKumquatsVS Lemon

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Kumquats

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: