Comparing Nutrients in 300 calories Sugar-applesVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Sugar-apples

319g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 6.3 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sugar-apples

90%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Sugar-applesvs 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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0.95%0.93g

Fat

27%26g

0.93 gvs26 g

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

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0.48%0.15g

Saturated Fat

11%3.6g

0.15 gvs3.6 g

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

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0%0g

Omega 3

2.57%0.041g

0 gvs0.041 g

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

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0.75%0.13g

Omega 6

102%17.3g

0.13 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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58%75.4g

Carbohydrate

8.92%11.6g

75.4 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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37%14g

Fiber

14%5.37g

14 gvs5.37 g

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

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11.7%6.57g

Protein

18%10g

6.57 gvs10 g

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

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Vitamins

Sugar-applesvs Oil Roasted Sunflower Seeds

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 .

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29.3%0.35mg

Vitamin B1

13.5%0.16mg

Thiamine

0.35 mgvs0.16 mg

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

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27.7%0.36mg

Vitamin B2

11%0.14mg

Riboflavin

0.36 mgvs0.14 mg

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

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17.6%2.8mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs2.1 mg

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

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14.4%0.72mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.72 mgvs3.5 mg

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

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49%0.64mg

Vitamin B6

31%0.4mg

Pyridoxine

0.64 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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11%44.7μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

44.7 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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129%116mg

Vitamin C

0.62%0.56mg

Ascorbic acid

116 mgvs0.56 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

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

Sugar-applesvs Oil Roasted Sunflower Seeds

7.66%76.6mg

Calcium

4.4%44mg

76.6 mgvs44 mg

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

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30.5%0.27mg

Copper

102%0.91mg

0.27 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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24%1.9mg

Iron

27%2.17mg

1.9 mgvs2.17 mg

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

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16%67mg

Magnesium

15.3%64.4mg

67 mgvs64.4 mg

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

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Manganese

46%1.05mg

NA 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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14.6%102mg

Phosphorus

82.5%577mg

102 mgvs577 mg

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

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23%788mg

Potassium

7.2%245mg

788 mgvs245 mg

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

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3.5%1.9μg

Selenium

72%39.6μg

1.9 μgvs39.6 μg

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

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1.9%28.7mg

Sodium

0.1%1.52mg

28.7 mgvs1.52 mg

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

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2.9%0.32mg

Zinc

24%2.64mg

0.32 mgvs2.64 mg

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

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6.3%234g

Water

0.021%0.78g

234 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 Sugar-apples vs Oil Roasted Sunflower Seeds:

Raw Sugar-apples have 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 207.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.9 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Sugar-apples.
Both Raw Sugar-apples as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

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

Raw Sugar-apples have 1.7 times more Calcium, 3.2 times more Potassium and 299.5 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Copper, 5.7 times more Phosphorus, 20.7 times more Selenium and 8.3 times more Zinc than Raw Sugar-apples.
Both Raw Sugar-apples and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Sugar-apples have 6.5 times more Carbohydrate and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 28.1 times more Fat, 23.4 times more Saturated Fat, 135.8 times more Omega 6 and 1.5 times more Protein than Raw Sugar-apples.
Both Raw Sugar-apples and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Raw Sugar-apples as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sugar-applesVS TamarindsOil Roasted Sunflower SeedsVS TamarindsSugar-applesVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Sugar-applesVS Oil Roasted Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: