Comparing Nutrients in 300 calories Flan, caramel custard, dry mix VS Toasted Sunflower Seeds

Weight per 300 calories

• Flan, caramel custard, dry mix: 86.2g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.8 times more energy per unit of mass than Flan, caramel custard, dry mix, which is very high in comparison to other foods. Flan, caramel custard, dry mix having high energy density.

Discover which food has more nutrients per 300 calories - Flan, caramel custard, dry mix or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Flan, caramel custard, dry mix	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Flan, caramel custard, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	NA	9% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	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	0% 0g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	0% 0g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Flan, caramel custard, dry mix	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	0% 0mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	29% 115μg	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	0% 0mg	0.75% 0.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flan, caramel custard, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	1.44% 0.013mg	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	0.86% 0.069mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	0.26% 0.006mg	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	0.12% 0.86mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	33.4% 18.4μg	NA	55μg per day for Men 19-50 years
Sodium	25% 372mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	0.31% 0.034mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.18% 6.72g	0.013% 0.48g	3700g per day for Men 19-50 years

Flan, Caramel Custard, Dry Mix VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Flan, caramel custard, dry mix or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Flan, caramel custard, dry mix vs Toasted Sunflower Seeds:

• 300 kcal of Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Flan, caramel custard, dry mix.
• 300 calories of Flan, caramel custard, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Flan, caramel custard, dry mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Flan, caramel custard, dry mix vs Toasted Sunflower Seeds:

• 300 calories of Flan, caramel custard, dry mix have 256.1 times more Sodium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 68.7 times more Copper, 47.9 times more Iron, more Magnesium, 169.8 times more Manganese, 651 times more Phosphorus, 1.8 times more Potassium and 74.5 times more Zinc than Flan, caramel custard, dry mix.
• 300 calories of Flan, caramel custard, dry mix lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Flan, caramel custard, dry mix as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Flan, caramel custard, dry mix have 7.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain more Fat, more Fiber and more Protein than Flan, caramel custard, dry mix.
• Both Flan, caramel custard, dry mix and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Flan, caramel custard, dry mix provide inadequate amounts of Fiber and Protein