Comparing Nutrients in 300 calories Tart, breakfast, low fatVS Sunflower Seeds

Weight per 300 calories

Tart, breakfast, low fat

80.6g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Tart, breakfast, low fat, which is very high in comparison to other foods. Tart, breakfast, low fat having high energy density.

Which food has more nutrients per 300 calories - Tart, breakfast, low fat or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Tart, breakfast, low fat

14%

82%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Tart, breakfast, low fatvs 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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5%4.83g

Fat

27.3%26.4g

4.83 gvs26.4 g

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

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3.5%1.12g

Saturated Fat

7.15%2.3g

1.12 gvs2.3 g

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

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1.16%0.019g

Omega 3

1.93%0.031g

0.019 gvs0.031 g

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

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4.06%0.69g

Omega 6

69.7%12g

0.69 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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47.6%62g

Carbohydrate

7.9%10.3g

62 gvs10.3 g

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

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5.4%3.93g

Sugars

1.86%1.35g

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

3.93 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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3.2%1.2g

Fiber

11.6%4.4g

1.2 gvs4.4 g

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

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5.75%3.2g

Protein

19%10.7g

3.2 gvs10.7 g

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

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Vitamins

Tart, breakfast, low fatvs Sunflower Seeds

25.5%230μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

230 μgvs1.54 μg

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

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19%0.23mg

Vitamin B1

63.4%0.76mg

Thiamine

0.23 mgvs0.76 mg

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

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34%0.44mg

Vitamin B2

14%0.18mg

Riboflavin

0.44 mgvs0.18 mg

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

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19%3.06mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

3.06 mgvs4.3 mg

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

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Vitamin B5

11.6%0.58mg

Pantothenic acid

NA mgvs0.58 mg

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

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23.6%0.31mg

Vitamin B6

53%0.69mg

Pyridoxine

0.31 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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20%80.6μg

Vitamin B9

29%117μg

Folates and Folic Acid

80.6 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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3.4%3.06mg

Vitamin C

0.8%0.72mg

Ascorbic acid

3.06 mgvs0.72 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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2.85%0.43mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.43 mgvs18 mg

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

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0.27%0.32μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.32 μgvs0 μg

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

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Minerals

Tart, breakfast, low fatvs Sunflower Seeds

3.55%35.5mg

Calcium

4%40mg

35.5 mgvs40 mg

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

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6.54%0.059mg

Copper

103%0.92mg

0.059 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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34.5%2.76mg

Iron

33.7%2.7mg

2.76 mgvs2.7 mg

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

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8.45%35.5mg

Magnesium

39.8%167mg

35.5 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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10.7%75mg

Phosphorus

48.4%339mg

75 mgvs339 mg

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

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1.57%53.2mg

Potassium

9.75%331mg

53.2 mgvs331 mg

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

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19%10.4μg

Selenium

49.5%27.2μg

10.4 μgvs27.2 μg

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

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19.4%291mg

Sodium

0.31%4.62mg

291 mgvs4.62 mg

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

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2.05%0.23mg

Zinc

23.3%2.57mg

0.23 mgvs2.57 mg

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

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0.26%9.7g

Water

0.066%2.43g

9.7 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 Tart, breakfast, low fat vs Sunflower Seeds:

Tart, breakfast, low fat has 149.1 times more Vitamin A, 2.4 times more Vitamin B2 and 4.3 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 42.3 times more Vitamin E than Tart, breakfast, low fat.
Both Tart, breakfast, low fat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Tart, breakfast, low fat vs Sunflower Seeds:

Tart, breakfast, low fat has 63 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 15.7 times more Copper, 4.7 times more Magnesium, 4.5 times more Phosphorus, 6.2 times more Potassium, 2.6 times more Selenium and 11.4 times more Zinc than Tart, breakfast, low fat.
Both Tart, breakfast, low fat and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Tart, breakfast, low fat has 6 times more Carbohydrate and 2.9 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.5 times more Fat, 2 times more Saturated Fat, 17.2 times more Omega 6, 3.7 times more Fiber and 3.3 times more Protein than Tart, breakfast, low fat.
Both Tart, breakfast, low fat and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Tart, breakfast, low fat 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:

Tart, breakfast, low fatVS Archway Home Style Cookies, Sugar Free OatmealSunflower SeedsVS Archway Home Style Cookies, Sugar Free OatmealTart, breakfast, low fatVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Tart, breakfast, low fatVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Tart, breakfast, low fat or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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