Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Saffron

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Saffron

97g

Roasted Sunflower Seeds have 1.9 times more energy per 100g than Saffron. It has very high energy density when compared to other foods. Saffron Spices having high energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Saffron

13%

15%

72%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Saffron

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

5.84%5.66g

25.7 gvs5.66 g

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

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8.4%2.7g

Saturated Fat

4.8%1.53g

2.7 gvs1.53 g

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

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2.22%0.036g

Omega 3

75%1.2g

0.036 gvs1.2 g

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

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99%17g

Omega 6

4.3%0.73g

17 gvs0.73 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

48.7%63.3g

12.4 gvs63.3 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

9.93%3.77g

5.72 gvs3.77 g

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

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17.8%9.96g

Protein

19.8%11g

9.96 gvs11 g

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

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Vitamins

Roasted Sunflower Seedsvs Saffron

0%0μg

Vitamin A

2.9%26μg

RAE, retinol activity equivalents

0 μgvs26 μg

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

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4.55%0.055mg

Vitamin B1

9.27%0.11mg

Thiamine

0.055 mgvs0.11 mg

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

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9.75%0.13mg

Vitamin B2

20%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

8.83%1.4mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs1.4 mg

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

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72.6%3.63mg

Vitamin B5

Pantothenic acid

3.63 mgvsNA mg

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

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32%0.41mg

Vitamin B6

75%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

22.5%90μg

Folates and Folic Acid

122 μgvs90 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

87%78mg

Ascorbic acid

0.72 mgvs78 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 Saffron

3.6%36mg

Calcium

10.7%107mg

36 mgvs107 mg

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

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105%0.94mg

Copper

35.3%0.32mg

0.94 mgvs0.32 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

134%10.7mg

1.96 mgvs10.7 mg

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

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16%66.5mg

Magnesium

61%255mg

66.5 mgvs255 mg

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

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47.3%1.1mg

Manganese

1195%27.5mg

1.1 mgvs27.5 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

35%244mg

595 mgvs244 mg

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

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13%438mg

Potassium

49%1668mg

438 mgvs1668 mg

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

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74.3%41μg

Selenium

9.85%5.4μg

41 μgvs5.4 μg

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

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0.1%1.55mg

Sodium

9.55%143mg

1.55 mgvs143 mg

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

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24.8%2.73mg

Zinc

9.6%1.05mg

2.73 mgvs1.05 mg

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

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0.017%0.62g

Water

0.31%11.5g

0.62 gvs11.5 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 Saffron:

Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Vitamin B3 and 1.4 times more Vitamin B9 than Saffron Spices.
While Saffron Spices contain 2 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B6 and 108.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Saffron Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Saffron:

Dry Roasted Sunflower Seed Kernels no Salt have 3 times more Copper, 2.4 times more Phosphorus, 7.5 times more Selenium and 2.6 times more Zinc than Saffron Spices.
While Saffron Spices contain 3 times more Calcium, 5.5 times more Iron, 3.8 times more Magnesium, 25.3 times more Manganese, 3.8 times more Potassium and 92.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more Fat, 1.8 times more Saturated Fat, 23.2 times more Omega 6 and 1.5 times more Fiber than Saffron Spices.
While Saffron Spices contain 33.8 times more Omega 3 and 5.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Saffron Spices have similar amounts of Energy and Protein per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsSaffronVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Ground SageSaffronVS Ground Sage

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Saffron

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: