Comparing Nutrients in 300 calories Apricots, canned, light syrup pack, with skin, solids and liquids VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Apricots, canned, light syrup pack, with skin, solids and liquids: 476g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 9.4 times more energy per unit of mass than Apricots, canned, light syrup pack, with skin, solids and liquids, which is very high in comparison to other foods. Apricots, canned, light syrup pack, with skin, solids and liquids having low energy density.

Discover which food has more nutrients per 300 calories - Apricots, canned, light syrup pack, with skin, solids and liquids or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, light syrup pack, with skin, solids and liquids	3%	1%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Apricots, canned, light syrup pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.045% 0.014g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	60.4% 78.5g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	98% 71g	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	NA	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	NA	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	20% 7.6g	14% 5.37g	38g per day for Men 19-50 years
Protein	4.5% 2.52g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, light syrup pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	35% 314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.35% 0.076mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.05% 1.45mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	31% 0.4mg	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	2.4% 9.52μg	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	14.3% 13mg	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	19% 2.86mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.73% 10.5μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, light syrup pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	41.8% 0.38mg	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	23.2% 1.86mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	9.07% 38mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	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	8.84% 62mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	19.3% 657mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	0.87% 0.48μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.021% 0.78g	3700g per day for Men 19-50 years

Apricots, Canned, Light Syrup Pack, With Skin, Solids And Liquids VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Apricots, canned, light syrup pack, with skin, solids and liquids or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Apricots, canned, light syrup pack, with skin, solids and liquids vs Oil Roasted Sunflower Seeds:

• 300 calories of Apricots, canned, light syrup pack, with skin, solids and liquids have more Vitamin A, 23.1 times more Vitamin C and 6.7 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 8 times more Vitamin B5, 1.6 times more Vitamin B6, 12.5 times more Vitamin B9 and 6.4 times more Vitamin E than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 300 calories of Apricots, canned, light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B9
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Apricots, canned, light syrup pack, with skin, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Apricots, canned, light syrup pack, with skin, solids and liquids vs Oil Roasted Sunflower Seeds:

• 300 calories of Apricots, canned, light syrup pack, with skin, solids and liquids have 2.7 times more Potassium and 503.8 times more Water than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 2.4 times more Copper, 1.7 times more Magnesium, 4.3 times more Manganese, 9.3 times more Phosphorus, 83.2 times more Selenium and 5 times more Zinc than Apricots, canned, light syrup pack, with skin, solids and liquids.
• Both Apricots, canned, light syrup pack, with skin, solids and liquids and Oil Roasted Sunflower Seeds contain similar levels of Iron per 300 calories.
• 300 calories of Apricots, canned, light syrup pack, with skin, solids and liquids lack sufficient amounts of Selenium and Zinc
• Both Apricots, canned, light syrup pack, with skin, solids and liquids 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 Apricots, canned, light syrup pack, with skin, solids and liquids have 6.8 times more Carbohydrate, 45 times more Sugars and 1.4 times more Fiber than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 109.2 times more Fat, 250.7 times more Saturated Fat, 364 times more Omega 6 and 4 times more Protein than Apricots, canned, light syrup pack, with skin, solids and liquids.
• Both Apricots, canned, light syrup pack, with skin, solids and liquids and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Apricots, canned, light syrup pack, with skin, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Apricots, canned, light syrup pack, with skin, solids and liquids as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.