Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Young Green Onions

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Young Green Onions

1111g

Roasted Sunflower Seeds have 21.6 times more energy per 100g than Young Green Onions. It has very high energy density when compared to other foods. Young Green Onions, tops only having very low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Young Green Onions?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Young Green Onions

12%

14%

74%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Young Green Onions

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

5.4%5.22g

25.7 gvs5.22 g

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

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8.4%2.7g

Saturated Fat

5.73%1.83g

2.7 gvs1.83 g

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

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2.22%0.036g

Omega 3

27.8%0.44g

0.036 gvs0.44 g

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

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99%17g

Omega 6

5.3%0.9g

17 gvs0.9 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

49%63.8g

12.4 gvs63.8 g

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

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1.94%1.4g

Sugars

60%43.4g

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

1.4 gvs43.4 g

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

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Fructose

32.5%23.6g

≤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 gvs23.6 g

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

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Glucose

%18.2g

NA gvs18.2 g

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

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Sucrose

%1.78g

NA gvs1.78 g

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

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15%5.72g

Fiber

52.6%20g

5.72 gvs20 g

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

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17.8%9.96g

Protein

19.2%10.8g

9.96 gvs10.8 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 Young Green Onions

0%0μg

Vitamin A

247%2222μg

RAE, retinol activity equivalents

0 μgvs2222 μg

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

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4.55%0.055mg

Vitamin B1

27.8%0.33mg

Thiamine

0.055 mgvs0.33 mg

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

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9.75%0.13mg

Vitamin B2

22.2%0.29mg

Riboflavin

0.13 mgvs0.29 mg

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

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22.7%3.63mg

Vitamin B3

23%3.67mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs3.67 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

72.6%3.63mg

Vitamin B5

30.7%1.53mg

Pantothenic acid

3.63 mgvs1.53 mg

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

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32%0.41mg

Vitamin B6

75.2%0.98mg

Pyridoxine

0.41 mgvs0.98 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

83.3%333μg

Folates and Folic Acid

122 μgvs333 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

165%149mg

Ascorbic acid

0.72 mgvs149 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

15.6%2.33mg

Tocopherols and Tocotrienols

13.5 mgvs2.33 mg

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

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1.16%1.4μg

Vitamin K

1447%1737μg

Phytomenadione or phylloquinone

1.4 μgvs1737 μg

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

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Minerals

Roasted Sunflower Seedsvs Young Green Onions

3.6%36mg

Calcium

57.8%578mg

36 mgvs578 mg

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

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105%0.94mg

Copper

38.3%0.34mg

0.94 mgvs0.34 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

71%5.67mg

1.96 mgvs5.67 mg

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

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16%66.5mg

Magnesium

42.3%178mg

66.5 mgvs178 mg

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

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47.3%1.1mg

Manganese

72.5%1.67mg

1.1 mgvs1.67 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

39.7%278mg

595 mgvs278 mg

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

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13%438mg

Potassium

52%1767mg

438 mgvs1767 mg

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

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74.3%41μg

Selenium

10%5.56μg

41 μgvs5.56 μg

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

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0.1%1.55mg

Sodium

11%167mg

1.55 mgvs167 mg

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

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24.8%2.73mg

Zinc

20.2%2.22mg

2.73 mgvs2.22 mg

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

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0.017%0.62g

Water

27.7%1026g

0.62 gvs1026 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 Young Green Onions:

Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Vitamin B5 and 5.8 times more Vitamin E than Young Green Onions, tops only.
While Young Green Onions, tops only contain more Vitamin A, 6.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B6, 2.7 times more Vitamin B9, 206.3 times more Vitamin C and 1247.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Young Green Onions, tops only have similar amounts of Vitamin B3 per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Young Green Onions:

Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Copper, 2.1 times more Phosphorus, 7.4 times more Selenium and 1.2 times more Zinc than Young Green Onions, tops only.
While Young Green Onions, tops only contain 16 times more Calcium, 2.9 times more Iron, 2.7 times more Magnesium, 1.5 times more Manganese, 4 times more Potassium, 107.8 times more Sodium and 1658.3 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 4.9 times more Fat, 1.5 times more Saturated Fat and 18.8 times more Omega 6 than Young Green Onions, tops only.
While Young Green Onions, tops only contain 12.5 times more Omega 3, 5.1 times more Carbohydrate, 30.9 times more Sugars and 3.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Young Green Onions, tops only have similar amounts of Energy and Protein per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Young Green Onions, tops only have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsYoung Green OnionsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Welsh OnionsYoung Green OnionsVS Welsh Onions

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Young Green Onions

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Young Green Onions?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: