Comparing Nutrients in 300 calories Sunflower SeedsVS Snacks, sesame sticks, wheat-based, unsalted

Weight per 300 calories

Sunflower Seeds

51.4g

Snacks, sesame sticks, wheat-based, unsalted

55.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Sunflower Seeds or Snacks, sesame sticks, wheat-based, unsalted?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Snacks, sesame sticks, wheat-based, unsalted

59%

33%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Snacks, sesame sticks, wheat-based, unsalted

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

21%20.4g

26.4 gvs20.4 g

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

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7.15%2.3g

Saturated Fat

11.2%3.6g

2.3 gvs3.6 g

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

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1.93%0.031g

Omega 3

33.6%0.54g

0.031 gvs0.54 g

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

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69.7%12g

Omega 6

53.6%9.1g

12 gvs9.1 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

20%25.8g

10.3 gvs25.8 g

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

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1.86%1.35g

Sugars

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

1.35 gvsNA 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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%1.3g

Sucrose

1.3 gvsNA g

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

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11.6%4.4g

Fiber

4.4 gvsNA g

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

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19%10.7g

Protein

10.8%6.04g

10.7 gvs6.04 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 Snacks, sesame sticks, wheat-based, unsalted

0.17%1.54μg

Vitamin A

0.25%2.2μg

RAE, retinol activity equivalents

1.54 μgvs2.2 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

5.7%0.068mg

Thiamine

0.76 mgvs0.068 mg

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

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14%0.18mg

Vitamin B2

2.7%0.035mg

Riboflavin

0.18 mgvs0.035 mg

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

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26.8%4.3mg

Vitamin B3

5.38%0.86mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs0.86 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

2.6%0.13mg

Pantothenic acid

0.58 mgvs0.13 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

3.67%0.048mg

Pyridoxine

0.69 mgvs0.048 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

3.05%12μg

Folates and Folic Acid

117 μgvs12 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

0%0mg

Ascorbic acid

0.72 mgvs0 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

Tocopherols and Tocotrienols

18 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Sunflower Seedsvs Snacks, sesame sticks, wheat-based, unsalted

4%40mg

Calcium

9.43%94mg

40 mgvs94 mg

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

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103%0.92mg

Copper

25%0.23mg

0.92 mgvs0.23 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

5.13%0.41mg

2.7 mgvs0.41 mg

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

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39.8%167mg

Magnesium

5.94%25mg

167 mgvs25 mg

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

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43.6%1mg

Manganese

21.8%0.5mg

1 mgvs0.5 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

11%76.5mg

339 mgvs76.5 mg

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

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9.75%331mg

Potassium

2.9%98mg

331 mgvs98 mg

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

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49.5%27.2μg

Selenium

17.2%9.5μg

27.2 μgvs9.5 μg

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

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0.31%4.62mg

Sodium

1.07%16mg

4.62 mgvs16 mg

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

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23.3%2.57mg

Zinc

5.9%0.65mg

2.57 mgvs0.65 mg

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

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0.066%2.43g

Water

0.03%1.1g

2.43 gvs1.1 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 Snacks, sesame sticks, wheat-based, unsalted:

Dried Sunflower Seed Kernels have 11.1 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B3, 4.5 times more Vitamin B5, 14.5 times more Vitamin B6 and 9.6 times more Vitamin B9 than Snacks, sesame sticks, wheat-based, unsalted.
Both Dried Sunflower Seed Kernels as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Snacks, sesame sticks, wheat-based, unsalted:

Dried Sunflower Seed Kernels have 4.1 times more Copper, 6.6 times more Iron, 6.7 times more Magnesium, 2 times more Manganese, 4.4 times more Phosphorus, 3.4 times more Potassium, 2.9 times more Selenium and 4 times more Zinc than Snacks, sesame sticks, wheat-based, unsalted.
While Snacks, sesame sticks, wheat-based, unsalted contain 2.4 times more Calcium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 1.3 times more Fat, 1.3 times more Omega 6 and 1.8 times more Protein than Snacks, sesame sticks, wheat-based, unsalted.
While Snacks, sesame sticks, wheat-based, unsalted contain 1.6 times more Saturated Fat, 17.5 times more Omega 3 and 2.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Snacks, sesame sticks, wheat-based, unsalted have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Snacks, sesame sticks, wheat-based, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsSnacks, sesame sticks, wheat-based, unsaltedVS Roasted Sunflower SeedsSunflower SeedsVS Snacks, trail mix, regular, unsaltedSnacks, sesame sticks, wheat-based, unsaltedVS Snacks, trail mix, regular, unsalted

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Snacks, sesame sticks, wheat-based, unsalted

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Snacks, sesame sticks, wheat-based, unsalted?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: