Comparing Nutrients in 300 calories Boiled Celeriac VS Roasted Sunflower Seeds

Weight per 300 calories

• Boiled Celeriac: 1111g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 21.6 times more energy per unit of mass than Boiled and Drained Celeriac, which is very high in comparison to other foods. Boiled Celeriac having very low energy density.

Which food has more nutrients per 300 calories - Boiled Celeriac or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Celeriac	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	NA	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.4% 65.6g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	35% 13.3g	15% 5.72g	38g per day for Men 19-50 years
Protein	19% 10.7g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Roasted 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	25% 0.3mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.3% 1.12mg	32% 0.41mg	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	8.33% 33.3μg	30.5% 122μg	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	44.4% 40mg	0.8% 0.72mg	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	NA	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 289mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	105% 0.94mg	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	59.7% 4.78mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	47.3% 1.1mg	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	105% 733mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	56.5% 1922mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.44μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	45% 678mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	27.7% 1026g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Celeriac vs Roasted Sunflower Seeds:

• Boiled and Drained Celeriac has 5.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B6 and 55.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B5 and 3.7 times more Vitamin B9 than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Celeriac vs Roasted Sunflower Seeds:

• Boiled and Drained Celeriac has 8 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 1.2 times more Phosphorus, 4.4 times more Potassium, 438.3 times more Sodium and 1658 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper and 9.2 times more Selenium than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Celeriac has 5.3 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.2 times more Fat than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Boiled and Drained Celeriac as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.