Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS California Avocados

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

California Avocados

180g

Roasted Sunflower Seeds have 3.5 times more energy per 100g than California Avocados. It has very high energy density when compared to other foods. Raw California Avocados having above average energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or California Avocados?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

California Avocados

77%

19%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs California Avocados

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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26.5%25.7g

Fat

28.5%27.7g

25.7 gvs27.7 g

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

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8.4%2.7g

Saturated Fat

12%3.8g

2.7 gvs3.8 g

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

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2.22%0.036g

Omega 3

14%0.22g

0.036 gvs0.22 g

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

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99%17g

Omega 6

17.7%3g

17 gvs3 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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9.54%12.4g

Carbohydrate

12%15.5g

12.4 gvs15.5 g

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

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1.94%1.4g

Sugars

0.74%0.54g

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

1.4 gvs0.54 g

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

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Fructose

0.2%0.14g

≤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 gvs0.14 g

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

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Glucose

%0.14g

NA gvs0.14 g

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

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Sucrose

%0.11g

NA gvs0.11 g

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

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15%5.72g

Fiber

32%12.2g

5.72 gvs12.2 g

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

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17.8%9.96g

Protein

6.3%3.52g

9.96 gvs3.52 g

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

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Vitamins

Roasted Sunflower Seedsvs California Avocados

0%0μg

Vitamin A

1.4%12.6μg

RAE, retinol activity equivalents

0 μgvs12.6 μg

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

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4.55%0.055mg

Vitamin B1

11.2%0.13mg

Thiamine

0.055 mgvs0.13 mg

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

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9.75%0.13mg

Vitamin B2

19.8%0.26mg

Riboflavin

0.13 mgvs0.26 mg

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

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22.7%3.63mg

Vitamin B3

21.5%3.43mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs3.43 mg

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

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72.6%3.63mg

Vitamin B5

52.5%2.62mg

Pantothenic acid

3.63 mgvs2.62 mg

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

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32%0.41mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.41 mgvs0.52 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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30.5%122μg

Vitamin B9

40%160μg

Folates and Folic Acid

122 μgvs160 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

17.6%16mg

Ascorbic acid

0.72 mgvs16 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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89.7%13.5mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

13.5 mgvs3.54 mg

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

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1.16%1.4μg

Vitamin K

31.4%37.7μg

Phytomenadione or phylloquinone

1.4 μgvs37.7 μg

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

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Minerals

Roasted Sunflower Seedsvs California Avocados

3.6%36mg

Calcium

2.34%23.4mg

36 mgvs23.4 mg

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

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105%0.94mg

Copper

34%0.31mg

0.94 mgvs0.31 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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24.5%1.96mg

Iron

13.7%1.1mg

1.96 mgvs1.1 mg

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

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16%66.5mg

Magnesium

12.4%52mg

66.5 mgvs52 mg

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

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47.3%1.1mg

Manganese

11.6%0.27mg

1.1 mgvs0.27 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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85%595mg

Phosphorus

14%97mg

595 mgvs97 mg

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

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13%438mg

Potassium

26.8%911mg

438 mgvs911 mg

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

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74.3%41μg

Selenium

1.3%0.72μg

41 μgvs0.72 μg

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

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0.1%1.55mg

Sodium

0.96%14.4mg

1.55 mgvs14.4 mg

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

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24.8%2.73mg

Zinc

11%1.22mg

2.73 mgvs1.22 mg

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

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0.017%0.62g

Water

3.5%130g

0.62 gvs130 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 Roasted Sunflower Seeds vs California Avocados:

Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B5 and 3.8 times more Vitamin E than Raw California Avocados.
While Raw California Avocados contain 2.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B9, 21.9 times more Vitamin C and 27.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw California Avocados have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs California Avocados:

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Calcium, 3.1 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 4.1 times more Manganese, 6.1 times more Phosphorus, 56.9 times more Selenium and 2.2 times more Zinc than Raw California Avocados.
While Raw California Avocados contain 2.1 times more Potassium and 210.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 5.6 times more Omega 6 and 2.8 times more Protein than Raw California Avocados.
While Raw California Avocados contain 1.4 times more Saturated Fat, 6.3 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw California Avocados have similar amounts of Energy and Fat per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw California Avocados have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsCalifornia AvocadosVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Florida AvocadosCalifornia AvocadosVS Florida Avocados

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS California Avocados

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or California Avocados?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: