Comparing Nutrients in 300 calories Epazote VS Sunflower Seeds

Weight per 300 calories

• Epazote: 938g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 18.3 times more energy per unit of mass than Raw Epazote, which is very high in comparison to other foods. Epazote having low energy density.

Which food has more nutrients per 300 calories - Epazote or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Epazote	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	NA	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	94% 35.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.52% 3.1g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Epazote	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.13% 28μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	251% 3.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	53% 0.69mg	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	504% 2016μg	29% 117μg	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	37.5% 33.8mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Epazote	Sunflower Seeds	Recommended Dietary Allowance
Calcium	258% 2578mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	103% 0.92mg	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	220% 17.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	270% 1134mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	1263% 29mg	43.6% 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	115% 806mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	175% 5934mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.44μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	22.6% 836g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Epazote vs Sunflower Seeds:

• Raw Epazote has 18.3 times more Vitamin A, 17.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 2.1 times more Vitamin B6, 17.3 times more Vitamin B9 and 46.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1 than Raw Epazote.
• Both Raw Epazote as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Epazote vs Sunflower Seeds:

• Raw Epazote has 64.3 times more Calcium, 1.9 times more Copper, 6.5 times more Iron, 6.8 times more Magnesium, 29 times more Manganese, 2.4 times more Phosphorus, 17.9 times more Potassium, 87.2 times more Sodium, 4 times more Zinc and 344.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Selenium than Raw Epazote.

Comparison of macro-nutrients per 300 calories:

• Raw Epazote has 6.8 times more Carbohydrate and 8.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.4 times more Fat and 3.5 times more Protein than Raw Epazote.
• Both Raw Epazote and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Epazote as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.