Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Puddings, tapioca, ready-to-eat, fat free

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Puddings, tapioca, ready-to-eat, fat free

319g

Roasted Sunflower Seeds have 6.2 times more energy per 100g than Puddings, tapioca, ready-to-eat, fat free. It has very high energy density when compared to other foods. Puddings, tapioca, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Puddings, tapioca, ready-to-eat, fat free

91%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Puddings, tapioca, ready-to-eat, fat free

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

1.15%1.1g

25.7 gvs1.1 g

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

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8.4%2.7g

Saturated Fat

1.2%0.39g

2.7 gvs0.39 g

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

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2.22%0.036g

Omega 3

0%0g

0.036 gvs0 g

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

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99%17g

Omega 6

0.038%0.006g

17 gvs0.006 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

1.1%3.2mg

0 mgvs3.2 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.54%12.4g

Carbohydrate

52.3%68g

12.4 gvs68 g

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

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1.94%1.4g

Sugars

62.4%45.3g

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

1.4 gvs45.3 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

0%0g

5.72 gvs0 g

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

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17.8%9.96g

Protein

8.2%4.6g

9.96 gvs4.6 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 Puddings, tapioca, ready-to-eat, fat free

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 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

4.55%0.055mg

Vitamin B1

3.46%0.041mg

Thiamine

0.055 mgvs0.041 mg

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

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9.75%0.13mg

Vitamin B2

18.4%0.24mg

Riboflavin

0.13 mgvs0.24 mg

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

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22.7%3.63mg

Vitamin B3

2%0.32mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs0.32 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

1.9%0.096mg

Pantothenic acid

3.63 mgvs0.096 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

32%0.41mg

Vitamin B6

4.9%0.064mg

Pyridoxine

0.41 mgvs0.064 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

1.6%6.4μg

Folates and Folic Acid

122 μgvs6.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

41.2%0.99μg

Cobalamin

0 μgvs0.99 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.8%0.72mg

Vitamin C

1.06%0.96mg

Ascorbic acid

0.72 mgvs0.96 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

0.21%0.032mg

Tocopherols and Tocotrienols

13.5 mgvs0.032 mg

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

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1.16%1.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.4 μgvs0 μg

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

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Minerals

Roasted Sunflower Seedsvs Puddings, tapioca, ready-to-eat, fat free

3.6%36mg

Calcium

16.6%166mg

36 mgvs166 mg

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

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105%0.94mg

Copper

6.4%0.057mg

0.94 mgvs0.057 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

4.4%0.35mg

1.96 mgvs0.35 mg

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

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16%66.5mg

Magnesium

3.8%16mg

66.5 mgvs16 mg

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

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47.3%1.1mg

Manganese

1.53%0.035mg

1.1 mgvs0.035 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

30%211mg

595 mgvs211 mg

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

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13%438mg

Potassium

6.57%223mg

438 mgvs223 mg

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

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74.3%41μg

Selenium

0%0μg

41 μgvs0 μg

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

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0.1%1.55mg

Sodium

39.8%597mg

1.55 mgvs597 mg

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

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24.8%2.73mg

Zinc

4.93%0.54mg

2.73 mgvs0.54 mg

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

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0.017%0.62g

Water

6.58%243g

0.62 gvs243 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 Puddings, tapioca, ready-to-eat, fat free:

Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B1, 11.3 times more Vitamin B3, 37.9 times more Vitamin B5, 6.5 times more Vitamin B6, 19.1 times more Vitamin B9 and 421.5 times more Vitamin E than Puddings, tapioca, ready-to-eat, fat free.
While Puddings, tapioca, ready-to-eat, fat free contain 1.9 times more Vitamin B2 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Puddings, tapioca, ready-to-eat, fat free:

Dry Roasted Sunflower Seed Kernels no Salt have 16.4 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 31 times more Manganese, 2.8 times more Phosphorus, 2 times more Potassium, more Selenium and 5 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
While Puddings, tapioca, ready-to-eat, fat free contain 4.6 times more Calcium, 385.9 times more Sodium and 393.4 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 23 times more Fat, 6.9 times more Saturated Fat, 2647.3 times more Omega 6, more Fiber and 2.2 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
While Puddings, tapioca, ready-to-eat, fat free contain 5.5 times more Carbohydrate and 32.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Energy per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, tapioca, ready-to-eat, fat free 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 SeedsPuddings, tapioca, ready-to-eat, fat freeVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Puddings, chocolate, ready-to-eat, fat freePuddings, tapioca, ready-to-eat, fat freeVS Puddings, chocolate, ready-to-eat, fat free

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Puddings, tapioca, ready-to-eat, fat free

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: