Comparing Nutrients in 300 calories Applesauce, canned, unsweetened, with added ascorbic acid VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Applesauce, canned, unsweetened, with added ascorbic acid: 714g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 14.1 times more energy per unit of mass than Applesauce, canned, unsweetened, with added ascorbic acid, which is very high in comparison to other foods. Applesauce, canned, unsweetened, with added ascorbic acid having low energy density.

Discover which food has more nutrients per 300 calories - Applesauce, canned, unsweetened, with added ascorbic acid or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	1.34% 0.021g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.086g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	93% 67g	2.17% 1.58g	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	58% 42g	0% 0g	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	% 16.4g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 8.07g	% 1.2g	g per day for Men 19-50 years
Fiber	20.7% 7.86g	14% 5.37g	38g per day for Men 19-50 years
Protein	2.17% 1.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.79% 7.14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.36% 21.4μg	29.6% 119μg	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	168% 151mg	0.62% 0.56mg	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	7.6% 1.14mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.86% 28.6mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	102% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	20.5% 1.64mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.4mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	7.76% 0.18mg	46% 1.05mg	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	5.1% 35.7mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	15.5% 529mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	1.95% 0.21mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	17% 630g	0.021% 0.78g	3700g per day for Men 19-50 years

Applesauce, Canned, Unsweetened, With Added Ascorbic Acid VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Applesauce, canned, unsweetened, with added ascorbic acid or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid vs Oil Roasted Sunflower Seeds:

• 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid have 1.5 times more Vitamin B2 and 271.7 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.5 times more Vitamin B3, 12 times more Vitamin B5, 2.1 times more Vitamin B6, 5.5 times more Vitamin B9 and 16.1 times more Vitamin E than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Applesauce, canned, unsweetened, with added ascorbic acid vs Oil Roasted Sunflower Seeds:

• 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid have 2.2 times more Potassium and 807.5 times more Water than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 4.7 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 5.9 times more Manganese, 16.2 times more Phosphorus, 18.5 times more Selenium and 12.3 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid have 6.9 times more Carbohydrate, 42.6 times more Sugars, more Fructose and 1.5 times more Fiber than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 36.4 times more Fat, 62.7 times more Saturated Fat, 202.2 times more Omega 6 and 8.4 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• Both Applesauce, canned, unsweetened, with added ascorbic acid and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 6 and Protein
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.