Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Boiled Dock

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Boiled Dock

1500g

Roasted Sunflower Seeds have 29.1 times more energy per 100g than Boiled Dock. It has very high energy density when compared to other foods. Boiled and Drained Dock having very low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Boiled Dock?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Boiled Dock

30%

23%

47%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Boiled Dock

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

9.9%9.6g

25.7 gvs9.6 g

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

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8.4%2.7g

Saturated Fat

2.7 gvsNA g

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

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2.22%0.036g

Omega 3

0.036 gvsNA g

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

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99%17g

Omega 6

17 gvsNA 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

34%44g

12.4 gvs44 g

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

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1.94%1.4g

Sugars

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

1.4 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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Sucrose

NA gvsNA g

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

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15%5.72g

Fiber

103%39g

5.72 gvs39 g

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

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17.8%9.96g

Protein

49%27.5g

9.96 gvs27.5 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

Roasted Sunflower Seedsvs Boiled Dock

0%0μg

Vitamin A

290%2610μg

RAE, retinol activity equivalents

0 μgvs2610 μg

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

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4.55%0.055mg

Vitamin B1

42.5%0.51mg

Thiamine

0.055 mgvs0.51 mg

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

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9.75%0.13mg

Vitamin B2

99%1.3mg

Riboflavin

0.13 mgvs1.3 mg

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

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22.7%3.63mg

Vitamin B3

38.5%6.17mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs6.17 mg

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

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72.6%3.63mg

Vitamin B5

10.8%0.54mg

Pantothenic acid

3.63 mgvs0.54 mg

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

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32%0.41mg

Vitamin B6

115%1.5mg

Pyridoxine

0.41 mgvs1.5 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

30%120μg

Folates and Folic Acid

122 μgvs120 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

438%395mg

Ascorbic acid

0.72 mgvs395 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

Tocopherols and Tocotrienols

13.5 mgvsNA mg

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

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1.16%1.4μg

Vitamin K

Phytomenadione or phylloquinone

1.4 μgvsNA μg

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

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Minerals

Roasted Sunflower Seedsvs Boiled Dock

3.6%36mg

Calcium

57%570mg

36 mgvs570 mg

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

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105%0.94mg

Copper

190%1.7mg

0.94 mgvs1.7 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

390%31mg

1.96 mgvs31 mg

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

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16%66.5mg

Magnesium

318%1335mg

66.5 mgvs1335 mg

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

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47.3%1.1mg

Manganese

198%4.55mg

1.1 mgvs4.55 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

111%780mg

595 mgvs780 mg

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

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13%438mg

Potassium

142%4815mg

438 mgvs4815 mg

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

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74.3%41μg

Selenium

24.5%13.5μg

41 μgvs13.5 μg

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

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0.1%1.55mg

Sodium

3%45mg

1.55 mgvs45 mg

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

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24.8%2.73mg

Zinc

23%2.55mg

2.73 mgvs2.55 mg

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

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0.017%0.62g

Water

38%1404g

0.62 gvs1404 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 Boiled Dock:

Dry Roasted Sunflower Seed Kernels no Salt have 6.7 times more Vitamin B5 than Boiled and Drained Dock.
While Boiled and Drained Dock contains more Vitamin A, 9.3 times more Vitamin B1, 10.2 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B6 and 546.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Dock have similar amounts of Vitamin B9 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Boiled Dock:

Dry Roasted Sunflower Seed Kernels no Salt have 3 times more Selenium than Boiled and Drained Dock.
While Boiled and Drained Dock contains 15.8 times more Calcium, 1.8 times more Copper, 15.9 times more Iron, 20.1 times more Magnesium, 4.2 times more Manganese, 1.3 times more Phosphorus, 11 times more Potassium, 29.1 times more Sodium and 2269.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Dock have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Fat than Boiled and Drained Dock.
While Boiled and Drained Dock contains 3.5 times more Carbohydrate, 6.8 times more Fiber and 2.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Dock have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Dock have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsBoiled DockVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS EppawBoiled DockVS Eppaw

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Boiled Dock

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Boiled Dock?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: