Comparing Nutrients in 300 calories Sunflower SeedsVS Raspberries

Weight per 300 calories

Sunflower Seeds

51.4g

Raspberries

577g

Sunflower Seeds have 11.2 times more energy per 100g than Raspberries. It has very high energy density when compared to other foods. Raw Raspberries having low energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Raspberries

10%

82%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Raspberries

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

3.87%3.75g

26.4 gvs3.75 g

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

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7.15%2.3g

Saturated Fat

0.34%0.11g

2.3 gvs0.11 g

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

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1.93%0.031g

Omega 3

45.4%0.73g

0.031 gvs0.73 g

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

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69.7%12g

Omega 6

8.45%1.44g

12 gvs1.44 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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7.9%10.3g

Carbohydrate

53%69g

10.3 gvs69 g

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

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1.86%1.35g

Sugars

35%25.5g

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

1.35 gvs25.5 g

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

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Fructose

18.7%13.6g

≤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 gvs13.6 g

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

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Glucose

%10.7g

NA gvs10.7 g

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

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%1.3g

Sucrose

%1.15g

1.3 gvs1.15 g

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

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11.6%4.4g

Fiber

99%37.5g

4.4 gvs37.5 g

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

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19%10.7g

Protein

12.4%6.92g

10.7 gvs6.92 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 Raspberries

0.17%1.54μg

Vitamin A

1.3%11.5μg

RAE, retinol activity equivalents

1.54 μgvs11.5 μg

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

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63.4%0.76mg

Vitamin B1

15.4%0.18mg

Thiamine

0.76 mgvs0.18 mg

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

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14%0.18mg

Vitamin B2

17%0.22mg

Riboflavin

0.18 mgvs0.22 mg

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

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26.8%4.3mg

Vitamin B3

21.6%3.45mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs3.45 mg

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

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11.6%0.58mg

Vitamin B5

38%1.9mg

Pantothenic acid

0.58 mgvs1.9 mg

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

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53%0.69mg

Vitamin B6

24.4%0.32mg

Pyridoxine

0.69 mgvs0.32 mg

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

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Vitamin B7

66%19.8μg

Biotin

NA μgvs19.8 μg

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

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29%117μg

Vitamin B9

30.3%121μg

Folates and Folic Acid

117 μgvs121 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0.8%0.72mg

Vitamin C

168%151mg

Ascorbic acid

0.72 mgvs151 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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120%18mg

Vitamin E

33.5%5mg

Tocopherols and Tocotrienols

18 mgvs5 mg

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

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0%0μg

Vitamin K

37.5%45μg

Phytomenadione or phylloquinone

0 μgvs45 μg

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

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Minerals

Sunflower Seedsvs Raspberries

4%40mg

Calcium

14.4%144mg

40 mgvs144 mg

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

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103%0.92mg

Copper

57.7%0.52mg

0.92 mgvs0.52 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

49.8%4mg

2.7 mgvs4 mg

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

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39.8%167mg

Magnesium

30.2%127mg

167 mgvs127 mg

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

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43.6%1mg

Manganese

168%3.87mg

1 mgvs3.87 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

24%167mg

339 mgvs167 mg

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

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9.75%331mg

Potassium

25.6%871mg

331 mgvs871 mg

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

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49.5%27.2μg

Selenium

2.1%1.15μg

27.2 μgvs1.15 μg

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

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0.31%4.62mg

Sodium

0.38%5.77mg

4.62 mgvs5.77 mg

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

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23.3%2.57mg

Zinc

22%2.42mg

2.57 mgvs2.42 mg

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

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0.066%2.43g

Water

13.4%495g

2.43 gvs495 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 Raspberries:

Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 1.2 times more Vitamin B3, 2.2 times more Vitamin B6 and 3.6 times more Vitamin E than Raw Raspberries.
While Raw Raspberries contain 3.3 times more Vitamin B5, 210.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Raspberries have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Raspberries:

Dried Sunflower Seed Kernels have 1.8 times more Copper, 1.3 times more Magnesium, 2 times more Phosphorus and 23.6 times more Selenium than Raw Raspberries.
While Raw Raspberries contain 3.6 times more Calcium, 1.5 times more Iron, 3.9 times more Manganese, 2.6 times more Potassium and 203.6 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Raspberries have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 7 times more Fat, 20.9 times more Saturated Fat, 8.2 times more Omega 6 and 1.5 times more Protein than Raw Raspberries.
While Raw Raspberries contain 23.6 times more Omega 3, 6.7 times more Carbohydrate, 18.9 times more Sugars and 8.5 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Raspberries have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Raw Raspberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsRaspberriesVS Roasted Sunflower SeedsSunflower SeedsVS Raspberries, canned, red, heavy syrup pack, solids and liquidsRaspberriesVS Raspberries, canned, red, heavy syrup pack, solids and liquids

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Raspberries

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: