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Comparing Nutrients in 300 calories Whiskey SourVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Whiskey Sour
201g
Oil Roasted Sunflower Seeds
50.7g

Oil Roasted Sunflower Seed Kernels have 4 times more energy per unit of mass than Whiskey Sour, which is very high in comparison to other foods. Whiskey Sour having average energy density.

Which food has more nutrients per 300 calories - Whiskey Sour or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Whiskey Sour
0%
1%
99%
Oil Roasted Sunflower Seeds
13%
73%
14%
300 kcal ▼

Macro Nutrients

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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0.062%0.06g
Fat
27%26g
0.06 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.031%0.01g
Saturated Fat
11%3.6g
0.01 gvs3.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.38%0.006g
Omega 3
2.57%0.041g
0.006 gvs0.041 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.095%0.016g
Omega 6
102%17.3g
0.016 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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20.4%26.5g
Carbohydrate
8.92%11.6g
26.5 gvs11.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
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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NA
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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NA
Glucose
%0.38g
NA gvs0.38 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.2g
NA gvs1.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g
Fiber
14%5.37g
0 gvs5.37 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0%0g
Protein
18%10g
0 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.85%0.022mg
Vitamin B1
13.5%0.16mg
Thiamine
0.022 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.93%0.012mg
Vitamin B2
11%0.14mg
Riboflavin
0.012 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.25%0.04mg
Vitamin B3
13%2.1mg
Niacin, nicotinic acid, niacinamide
0.04 mgvs2.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.32%0.016mg
Vitamin B5
70.3%3.5mg
Pantothenic acid
0.016 mgvs3.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg
Vitamin B6
31%0.4mg
Pyridoxine
0 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg
Vitamin B9
29.6%119μg
Folates and Folic Acid
0 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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3.58%3.22mg
Vitamin C
0.62%0.56mg
Ascorbic acid
3.22 mgvs0.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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NA
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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NA
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

0.2%2mg
Calcium
4.4%44mg
2 mgvs44 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2%0.018mg
Copper
102%0.91mg
0.018 mgvs0.91 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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2%0.16mg
Iron
27%2.17mg
0.16 mgvs2.17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.48%2mg
Magnesium
15.3%64.4mg
2 mgvs64.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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0.53%0.012mg
Manganese
46%1.05mg
0.012 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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1.73%12mg
Phosphorus
82.5%577mg
12 mgvs577 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.3%10mg
Potassium
7.2%245mg
10 mgvs245 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.37%0.2μg
Selenium
72%39.6μg
0.2 μgvs39.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.7%40.3mg
Sodium
0.1%1.52mg
40.3 mgvs1.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg
Zinc
24%2.64mg
0.12 mgvs2.64 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.95%146g
Water
0.021%0.78g
146 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 Whiskey Sour vs Oil Roasted Sunflower Seeds:
Comparing minerals per 300 calories for Whiskey Sour vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: