Comparing Nutrients in 300 calories Sugar-applesVS Sunflower Seeds

Weight per 300 calories

Sugar-apples

319g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 6.2 times more energy per unit of mass than Raw Sugar-apples, which is very high in comparison to other foods. Sugar-apples having average energy density.

Which food has more nutrients per 300 calories - Sugar-apples or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sugar-apples

90%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Sugar-applesvs 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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0.95%0.93g

Fat

27.3%26.4g

0.93 gvs26.4 g

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

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0.48%0.15g

Saturated Fat

7.15%2.3g

0.15 gvs2.3 g

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

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0%0g

Omega 3

1.93%0.031g

0 gvs0.031 g

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

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0.75%0.13g

Omega 6

69.7%12g

0.13 gvs12 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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58%75.4g

Carbohydrate

7.9%10.3g

75.4 gvs10.3 g

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

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Sugars

1.86%1.35g

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

NA gvs1.35 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

%1.3g

NA gvs1.3 g

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

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37%14g

Fiber

11.6%4.4g

14 gvs4.4 g

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

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11.7%6.57g

Protein

19%10.7g

6.57 gvs10.7 g

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

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Vitamins

Sugar-applesvs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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29.3%0.35mg

Vitamin B1

63.4%0.76mg

Thiamine

0.35 mgvs0.76 mg

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

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27.7%0.36mg

Vitamin B2

14%0.18mg

Riboflavin

0.36 mgvs0.18 mg

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

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17.6%2.8mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs4.3 mg

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

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14.4%0.72mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.72 mgvs0.58 mg

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

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49%0.64mg

Vitamin B6

53%0.69mg

Pyridoxine

0.64 mgvs0.69 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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11%44.7μg

Vitamin B9

29%117μg

Folates and Folic Acid

44.7 μgvs117 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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129%116mg

Vitamin C

0.8%0.72mg

Ascorbic acid

116 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

120%18mg

Tocopherols and Tocotrienols

NA mgvs18 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Sugar-applesvs Sunflower Seeds

7.66%76.6mg

Calcium

4%40mg

76.6 mgvs40 mg

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

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30.5%0.27mg

Copper

103%0.92mg

0.27 mgvs0.92 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%1.9mg

Iron

33.7%2.7mg

1.9 mgvs2.7 mg

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

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16%67mg

Magnesium

39.8%167mg

67 mgvs167 mg

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

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Manganese

43.6%1mg

NA mgvs1 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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14.6%102mg

Phosphorus

48.4%339mg

102 mgvs339 mg

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

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23%788mg

Potassium

9.75%331mg

788 mgvs331 mg

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

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3.5%1.9μg

Selenium

49.5%27.2μg

1.9 μgvs27.2 μg

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

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1.9%28.7mg

Sodium

0.31%4.62mg

28.7 mgvs4.62 mg

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

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2.9%0.32mg

Zinc

23.3%2.57mg

0.32 mgvs2.57 mg

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

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6.3%234g

Water

0.066%2.43g

234 gvs2.43 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 Sugar-apples vs Sunflower Seeds:

Raw Sugar-apples have 2 times more Vitamin B2, 1.2 times more Vitamin B5 and 161.1 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Sugar-apples.
Both Raw Sugar-apples and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.
Both Raw Sugar-apples as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Sugar-apples vs Sunflower Seeds:

Raw Sugar-apples have 1.9 times more Calcium, 2.4 times more Potassium and 96.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 3.3 times more Phosphorus, 14.2 times more Selenium and 8 times more Zinc than Raw Sugar-apples.

Comparison of macro-nutrients per 300 calories:

Raw Sugar-apples have 7.3 times more Carbohydrate and 3.2 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 28.6 times more Fat, 14.9 times more Saturated Fat, 92.8 times more Omega 6 and 1.6 times more Protein than Raw Sugar-apples.
Both Raw Sugar-apples and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Raw Sugar-apples as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sugar-applesVS TamarindsSunflower SeedsVS TamarindsSugar-applesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Sugar-applesVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Sugar-apples or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: