Comparing Nutrients in 300 calories Dry Mix Bread Stuffing VS Toasted Sunflower Seeds

Weight per 300 calories

• Dry Mix Bread Stuffing: 77.7g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Dry Mix Bread Stuffing, which is very high in comparison to other foods. Dry Mix Bread Stuffing having high energy density.

Discover which food has more nutrients per 300 calories - Dry Mix Bread Stuffing or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dry Mix Bread Stuffing	12%	8%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Mix Bread Stuffing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.72% 2.64g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0.27% 0.78mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.2g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	8.87% 6.43g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.54% 2.5g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	15.3% 8.55g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Dry Mix Bread Stuffing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	30% 0.39mg	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	32.6% 131μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.65% 0.016μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.75% 0.68mg	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	1.97% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mix Bread Stuffing	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.18mg	99% 0.89mg	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	37% 2.96mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	44.5% 1.02mg	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	15.7% 110mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	5.62% 191mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	NA	55μg per day for Men 19-50 years
Sodium	72.8% 1092mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.088% 3.26g	0.013% 0.48g	3700g per day for Men 19-50 years

Dry Mix Bread Stuffing VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Mix Bread Stuffing or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Dry Mix Bread Stuffing vs Toasted Sunflower Seeds:

• 300 calories of Dry Mix Bread Stuffing have 2.9 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 11.1 times more Vitamin B5 and 3.3 times more Vitamin B6 than Dry Mix Bread Stuffing.
• Both Dry Mix Bread Stuffing and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per 300 calories.
• Both Dry Mix Bread Stuffing as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dry Mix Bread Stuffing vs Toasted Sunflower Seeds:

• 300 calories of Dry Mix Bread Stuffing have 2.7 times more Calcium and 751 times more Sodium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.8 times more Copper, 2 times more Magnesium, 2.2 times more Manganese, 5.1 times more Phosphorus and 3.6 times more Zinc than Dry Mix Bread Stuffing.
• Both Dry Mix Bread Stuffing and Toasted Sunflower Seeds contain similar levels of Iron per 300 calories.
• 300 calories of Dry Mix Bread Stuffing lack sufficient amounts of Potassium
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Mix Bread Stuffing have 5.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 10.4 times more Fat, 4.4 times more Saturated Fat, 34.5 times more Omega 6 and 2.2 times more Fiber than Dry Mix Bread Stuffing.
• Both Dry Mix Bread Stuffing and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Dry Mix Bread Stuffing provide inadequate amounts of Omega 6
• Both Dry Mix Bread Stuffing as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.