Comparing Nutrients in 300 calories Frostings, chocolate, creamy, dry mix VS Toasted Sunflower Seeds

Weight per 300 calories

• Frostings, chocolate, creamy, dry mix: 77g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Frostings, chocolate, creamy, dry mix, which is very high in comparison to other foods. Frostings, chocolate, creamy, dry mix having high energy density.

Discover which food has more nutrients per 300 calories - Frostings, chocolate, creamy, dry mix or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Frostings, chocolate, creamy, dry mix	1%	11%	88%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frostings, chocolate, creamy, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.13% 4g	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	54.6% 71g	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	4.87% 1.85g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	1.8% 1g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Frostings, chocolate, creamy, 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	0.39% 0.005mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.72% 0.022mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.68% 0.11mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.45% 0.022mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	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	0.58% 2.3μg	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

	Frostings, chocolate, creamy, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	11.5% 0.92mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	6.98% 29.3mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	6.83% 48mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	2.24% 1.23μg	NA	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	5.68% 0.62mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.013% 0.46g	0.013% 0.48g	3700g per day for Men 19-50 years

Frostings, Chocolate, Creamy, Dry Mix VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frostings, chocolate, creamy, dry mix or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Frostings, chocolate, creamy, dry mix vs Toasted Sunflower Seeds:

• 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 34 times more Vitamin B1, 6.2 times more Vitamin B2, 18.6 times more Vitamin B3, 153 times more Vitamin B5, 6.3 times more Vitamin B6 and 49.9 times more Vitamin B9 than Frostings, chocolate, creamy, dry mix.
• 300 calories of Frostings, chocolate, creamy, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Frostings, chocolate, creamy, 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 Frostings, chocolate, creamy, dry mix vs Toasted Sunflower Seeds:

• 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.9 times more Copper, 3.6 times more Iron, 2.1 times more Magnesium, 4 times more Manganese, 11.7 times more Phosphorus, 1.7 times more Potassium and 4.1 times more Zinc than Frostings, chocolate, creamy, dry mix.
• 300 calories of Frostings, chocolate, creamy, dry mix lack sufficient amounts of Potassium and Zinc
• Both Frostings, chocolate, creamy, 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 Frostings, chocolate, creamy, dry mix have 7.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.9 times more Fat, 3 times more Fiber and 8.3 times more Protein than Frostings, chocolate, creamy, dry mix.
• Both Frostings, chocolate, creamy, dry mix and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Frostings, chocolate, creamy, dry mix provide inadequate amounts of Fiber and Protein