Comparing Nutrients in 300 calories White Grapefruit VS Sunflower Seeds

Weight per 300 calories

• White Grapefruit: 909g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 17.7 times more energy per unit of mass than Raw White Grapefruit, which is very high in comparison to other foods. White Grapefruit having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	White Grapefruit	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	59% 76.5g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	92% 66.5g	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	26.3% 10g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11.2% 6.27g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.02% 18μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.5% 2.57mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	22.7% 91μg	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	336% 303mg	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	7.88% 1.2mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	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	6.8% 0.55mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	5.14% 0.12mg	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	10.4% 72.7mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Raw White Grapefruit has 4.4 times more Vitamin B5 and 420.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 15.3 times more Vitamin E than Raw White Grapefruit.
• Both Raw White Grapefruit and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw White Grapefruit as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for White Grapefruit vs Sunflower Seeds:

• Raw White Grapefruit has 2.7 times more Calcium, 4.1 times more Potassium and 338.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Copper, 4.9 times more Iron, 2 times more Magnesium, 8.5 times more Manganese, 4.7 times more Phosphorus, 2.1 times more Selenium and 4 times more Zinc than Raw White Grapefruit.

Comparison of macro-nutrients per 300 calories:

• Raw White Grapefruit has 7.4 times more Carbohydrate, 49.4 times more Sugars and 2.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.1 times more Fat, 18 times more Saturated Fat, 68.6 times more Omega 6 and 1.7 times more Protein than Raw White Grapefruit.
• Both Raw White Grapefruit and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw White Grapefruit as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.