Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Dark Raisins

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Dark Raisins: 33.4g

Oil Roasted Sunflower Seeds have 2 times more energy per 100g than Dark Raisins. It has very high energy density when compared to other foods. Dark Seedless Raisins having high energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Dark Raisins?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dark Raisins	4%	1%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dark Raisins	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	0.086% 0.084g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.098% 0.031g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.29% 0.005g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	0.077% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	30% 21.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	16% 11.6g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.13g	% 10.2g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	3.96% 1.5g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	4.48% 0.058mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.9% 39.5μg	0.42% 1.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	0.85% 0.77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0.98% 1.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dark Raisins	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	2.07% 20.7mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	10% 0.091mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.96% 78.2μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.04% 0.72mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	2.87% 12mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	4.1% 0.094mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.5% 192mg	4.7% 32.8mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	7.3% 249mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.58% 8.7mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.14% 5.17g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Dark Raisins Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Dark Raisins?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Dark Raisins:

• 100 calories of Oil Roasted Sunflower Seeds have 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.3 times more Vitamin B6, 23.6 times more Vitamin B9 and 152.9 times more Vitamin E than Dark Raisins.
• Both Oil Roasted Sunflower Seeds and Dark Raisins provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Dark Raisins have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Dark Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Dark Raisins:

• 100 calories of Oil Roasted Sunflower Seeds have 3.3 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium, 3.7 times more Manganese, 5.9 times more Phosphorus, 65.8 times more Selenium and 7.3 times more Zinc than Dark Raisins.
• While 100 kcal of Dark Seedless Raisins contain 1.4 times more Calcium and 3 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 100 calories of Dark Raisins lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 103.6 times more Fat, 38 times more Saturated Fat, 443 times more Omega 6 and 3.1 times more Protein than Dark Raisins.
• While 100 kcal of Dark Seedless Raisins contain 6.9 times more Carbohydrate, 41.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dark Raisins offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Dark Raisins provide inadequate amounts of Omega 6 and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Dark Seedless Raisins provide inadequate amounts of Omega 3 in 100 calories.