Comparing Nutrients in 300 calories YokanVS Sunflower Seeds

Weight per 300 calories

Yokan

115g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Yokan, prepared from adzuki beans and sugar, which is very high in comparison to other foods. Yokan having high energy density.

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

Macros Ratio

Protein Fat Carbs

Yokan

95%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Yokanvs 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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0.14%0.14g

Fat

27.3%26.4g

0.14 gvs26.4 g

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

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0.16%0.05g

Saturated Fat

7.15%2.3g

0.05 gvs2.3 g

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

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Omega 3

1.93%0.031g

NA gvs0.031 g

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

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0.18%0.03g

Omega 6

69.7%12g

0.03 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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54%70g

Carbohydrate

7.9%10.3g

70 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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Fiber

11.6%4.4g

NA gvs4.4 g

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

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6.78%3.8g

Protein

19%10.7g

3.8 gvs10.7 g

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

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Vitamins

Yokanvs 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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0.48%0.006mg

Vitamin B1

63.4%0.76mg

Thiamine

0.006 mgvs0.76 mg

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

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0.36%0.005mg

Vitamin B2

14%0.18mg

Riboflavin

0.005 mgvs0.18 mg

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

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0.41%0.066mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

0.066 mgvs4.3 mg

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

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2.3%0.11mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.11 mgvs0.58 mg

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

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0.71%0.009mg

Vitamin B6

53%0.69mg

Pyridoxine

0.009 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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2.3%9.23μg

Vitamin B9

29%117μg

Folates and Folic Acid

9.23 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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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 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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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

Yokanvs Sunflower Seeds

3.1%31mg

Calcium

4%40mg

31 mgvs40 mg

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

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3.7%0.033mg

Copper

103%0.92mg

0.033 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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16.7%1.34mg

Iron

33.7%2.7mg

1.34 mgvs2.7 mg

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

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4.95%20.8mg

Magnesium

39.8%167mg

20.8 mgvs167 mg

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

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7.02%0.16mg

Manganese

43.6%1mg

0.16 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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6.6%46mg

Phosphorus

48.4%339mg

46 mgvs339 mg

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

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1.53%52mg

Potassium

9.75%331mg

52 mgvs331 mg

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

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4.83%2.65μg

Selenium

49.5%27.2μg

2.65 μgvs27.2 μg

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

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6.4%96mg

Sodium

0.31%4.62mg

96 mgvs4.62 mg

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

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0.73%0.081mg

Zinc

23.3%2.57mg

0.081 mgvs2.57 mg

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

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1.1%41g

Water

0.066%2.43g

41 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 Yokan vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 131.8 times more Vitamin B1, 39.5 times more Vitamin B2, 65.1 times more Vitamin B3, 5.1 times more Vitamin B5, 74.9 times more Vitamin B6 and 12.6 times more Vitamin B9 than Yokan, prepared from adzuki beans and sugar.
Both Yokan, prepared from adzuki beans and sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Yokan vs Sunflower Seeds:

Yokan, prepared from adzuki beans and sugar have 20.7 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 27.6 times more Copper, 2 times more Iron, 8 times more Magnesium, 6.2 times more Manganese, 7.3 times more Phosphorus, 6.4 times more Potassium, 10.3 times more Selenium and 31.8 times more Zinc than Yokan, prepared from adzuki beans and sugar.

Comparison of macro-nutrients per 300 calories:

Yokan, prepared from adzuki beans and sugar have 6.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 190.9 times more Fat, 46.1 times more Saturated Fat, 394.7 times more Omega 6 and 2.8 times more Protein than Yokan, prepared from adzuki beans and sugar.
Both Yokan, prepared from adzuki beans and sugar and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Yokan, prepared from adzuki beans and sugar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

YokanVS Canned BeansSunflower SeedsVS Canned BeansYokanVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories YokanVS Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: