Comparing Nutrients in 300 calories Dried SpearmintVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Dried Spearmint

105g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 2.1 times more energy per unit of mass than Dried Spearmint, which is very high in comparison to other foods. Dried Spearmint having high energy density.

Which food has more nutrients per 300 calories - Dried Spearmint or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Dried Spearmint

23%

16%

61%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Dried Spearmintvs Oil Roasted Sunflower Seeds

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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6.54%6.35g

Fat

27%26g

6.35 gvs26 g

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

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5.2%1.66g

Saturated Fat

11%3.6g

1.66 gvs3.6 g

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

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184%2.94g

Omega 3

2.57%0.041g

2.94 gvs0.041 g

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

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2.76%0.47g

Omega 6

102%17.3g

0.47 gvs17.3 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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42%54.8g

Carbohydrate

8.92%11.6g

54.8 gvs11.6 g

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

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Sugars

2.17%1.58g

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

NA gvs1.58 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.38g

NA gvs0.38 g

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

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Sucrose

%1.2g

NA gvs1.2 g

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

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82.5%31.4g

Fiber

14%5.37g

31.4 gvs5.37 g

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

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37.5%21g

Protein

18%10g

21 gvs10 g

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

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Vitamins

Dried Spearmintvs Oil Roasted Sunflower Seeds

62%557μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

557 μgvs0 μg

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

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25.3%0.3mg

Vitamin B1

13.5%0.16mg

Thiamine

0.3 mgvs0.16 mg

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

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115%1.5mg

Vitamin B2

11%0.14mg

Riboflavin

1.5 mgvs0.14 mg

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

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43%6.9mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

6.9 mgvs2.1 mg

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

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29.5%1.47mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

1.47 mgvs3.5 mg

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

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209%2.7mg

Vitamin B6

31%0.4mg

Pyridoxine

2.7 mgvs0.4 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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139%558μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

558 μgvs119 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%0mg

Vitamin C

0.62%0.56mg

Ascorbic acid

0 mgvs0.56 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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Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

NA mgvs18.4 mg

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

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Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

NA μgvs1.57 μg

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

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Minerals

Dried Spearmintvs Oil Roasted Sunflower Seeds

157%1566mg

Calcium

4.4%44mg

1566 mgvs44 mg

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

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180%1.62mg

Copper

102%0.91mg

1.62 mgvs0.91 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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1151%92mg

Iron

27%2.17mg

92 mgvs2.17 mg

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

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151%634mg

Magnesium

15.3%64.4mg

634 mgvs64.4 mg

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

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525%12mg

Manganese

46%1.05mg

12 mgvs1.05 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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41.5%291mg

Phosphorus

82.5%577mg

291 mgvs577 mg

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

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59.6%2025mg

Potassium

7.2%245mg

2025 mgvs245 mg

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

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Selenium

72%39.6μg

NA μgvs39.6 μg

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

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24%362mg

Sodium

0.1%1.52mg

362 mgvs1.52 mg

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

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23%2.54mg

Zinc

24%2.64mg

2.54 mgvs2.64 mg

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

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0.32%12g

Water

0.021%0.78g

12 gvs0.78 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 Dried Spearmint vs Oil Roasted Sunflower Seeds:

Dried Spearmint has more Vitamin A, 1.9 times more Vitamin B1, 10.5 times more Vitamin B2, 3.3 times more Vitamin B3, 6.8 times more Vitamin B6 and 4.7 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Vitamin B5 than Dried Spearmint.
Both Dried Spearmint as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Spearmint vs Oil Roasted Sunflower Seeds:

Dried Spearmint has 35.5 times more Calcium, 1.8 times more Copper, 42.5 times more Iron, 9.8 times more Magnesium, 11.5 times more Manganese, 8.3 times more Potassium and 238.2 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2 times more Phosphorus than Dried Spearmint.
Both Dried Spearmint and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Spearmint has 71.6 times more Omega 3, 4.7 times more Carbohydrate, 5.8 times more Fiber and 2.1 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Fat, 2.2 times more Saturated Fat and 36.9 times more Omega 6 than Dried Spearmint.
Both Dried Spearmint and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Dried Spearmint as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried SpearmintVS Red Wine VinegarOil Roasted Sunflower SeedsVS Red Wine VinegarDried SpearmintVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Dried SpearmintVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Spearmint or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: