Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Red Or Green Grapes

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Red Or Green Grapes

435g

Roasted Sunflower Seeds have 8.4 times more energy per 100g than Red Or Green Grapes. It has very high energy density when compared to other foods. Raw Red Or Green Grapes having low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Red Or Green Grapes?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Red Or Green Grapes

94%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Red Or Green Grapes

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

0.72%0.7g

25.7 gvs0.7 g

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

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8.4%2.7g

Saturated Fat

0.73%0.23g

2.7 gvs0.23 g

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

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2.22%0.036g

Omega 3

3%0.048g

0.036 gvs0.048 g

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

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99%17g

Omega 6

0.95%0.16g

17 gvs0.16 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

60.5%78.7g

12.4 gvs78.7 g

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

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1.94%1.4g

Sugars

93%67.3g

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

1.4 gvs67.3 g

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

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Fructose

48.8%35.3g

≤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 gvs35.3 g

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

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Glucose

%31.3g

NA gvs31.3 g

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

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Sucrose

%0.65g

NA gvs0.65 g

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

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15%5.72g

Fiber

10.3%3.9g

5.72 gvs3.9 g

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

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17.8%9.96g

Protein

5.6%3.13g

9.96 gvs3.13 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 Red Or Green Grapes

0%0μg

Vitamin A

1.45%13μg

RAE, retinol activity equivalents

0 μgvs13 μg

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

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4.55%0.055mg

Vitamin B1

25%0.3mg

Thiamine

0.055 mgvs0.3 mg

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

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9.75%0.13mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.13 mgvs0.3 mg

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

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22.7%3.63mg

Vitamin B3

5.1%0.82mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs0.82 mg

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

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72.6%3.63mg

Vitamin B5

4.35%0.22mg

Pantothenic acid

3.63 mgvs0.22 mg

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

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32%0.41mg

Vitamin B6

28.8%0.37mg

Pyridoxine

0.41 mgvs0.37 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

2.17%8.7μg

Folates and Folic Acid

122 μgvs8.7 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

15.5%14mg

Ascorbic acid

0.72 mgvs14 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

5.5%0.83mg

Tocopherols and Tocotrienols

13.5 mgvs0.83 mg

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

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1.16%1.4μg

Vitamin K

53%63.5μg

Phytomenadione or phylloquinone

1.4 μgvs63.5 μg

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

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Minerals

Roasted Sunflower Seedsvs Red Or Green Grapes

3.6%36mg

Calcium

4.35%43.5mg

36 mgvs43.5 mg

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

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105%0.94mg

Copper

61.4%0.55mg

0.94 mgvs0.55 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.85%34μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs34 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24.5%1.96mg

Iron

19.6%1.57mg

1.96 mgvs1.57 mg

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

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16%66.5mg

Magnesium

7.25%30.4mg

66.5 mgvs30.4 mg

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

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47.3%1.1mg

Manganese

13.4%0.31mg

1.1 mgvs0.31 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

12.4%87mg

595 mgvs87 mg

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

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13%438mg

Potassium

24.4%830mg

438 mgvs830 mg

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

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74.3%41μg

Selenium

0.79%0.43μg

41 μgvs0.43 μg

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

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0.1%1.55mg

Sodium

0.58%8.7mg

1.55 mgvs8.7 mg

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

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24.8%2.73mg

Zinc

2.77%0.3mg

2.73 mgvs0.3 mg

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

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0.017%0.62g

Water

9.46%350g

0.62 gvs350 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 Red Or Green Grapes:

Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Vitamin B3, 16.7 times more Vitamin B5, 14 times more Vitamin B9 and 16.3 times more Vitamin E than Raw Red Or Green Grapes.
While Raw Red Or Green Grapes contain 5.5 times more Vitamin B1, 2.4 times more Vitamin B2, 19.3 times more Vitamin C and 45.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Red Or Green Grapes have similar amounts of Vitamin B6 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Red Or Green Grapes:

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 3.5 times more Manganese, 6.8 times more Phosphorus, 94 times more Selenium and 9 times more Zinc than Raw Red Or Green Grapes.
While Raw Red Or Green Grapes contain 1.9 times more Potassium and 566.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Red Or Green Grapes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 36.9 times more Fat, 11.5 times more Saturated Fat, 105 times more Omega 6, 1.5 times more Fiber and 3.2 times more Protein than Raw Red Or Green Grapes.
While Raw Red Or Green Grapes contain 6.3 times more Carbohydrate and 47.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Red Or Green Grapes have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Red Or Green Grapes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsRed Or Green GrapesVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Grapes, canned, thompson seedless, water pack, solids and liquidsRed Or Green GrapesVS Grapes, canned, thompson seedless, water pack, solids and liquids

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Red Or Green Grapes

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Red Or Green Grapes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: