Comparing Nutrients in 300 calories White Grapefruit VS Roasted Sunflower Seeds

Weight per 300 calories

• White Grapefruit: 909g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 17.6 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	White Grapefruit	Roasted 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	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	99% 17g	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	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	92% 66.5g	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	26.3% 10g	15% 5.72g	38g per day for Men 19-50 years
Protein	11.2% 6.27g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.02% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.5% 2.57mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	22.7% 91μg	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	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	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	6.8% 0.55mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	5.14% 0.12mg	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	10.4% 72.7mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	39.6% 1345mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Raw White Grapefruit has 6.2 times more Vitamin B1, 1.4 times more Vitamin B2 and 419.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9 and 11.4 times more Vitamin E than Raw White Grapefruit.
• Both Raw White Grapefruit and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw White Grapefruit as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Raw White Grapefruit has 3 times more Calcium, 1.2 times more Magnesium, 3.1 times more Potassium and 1329.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper, 3.6 times more Iron, 9.2 times more Manganese, 8.2 times more Phosphorus, 3.2 times more Selenium and 4.3 times more Zinc than Raw White Grapefruit.

Comparison of macro-nutrients per 300 calories:

• Raw White Grapefruit has 6.2 times more Carbohydrate, 47.2 times more Sugars and 1.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 28.2 times more Fat, 21.1 times more Saturated Fat, 97.8 times more Omega 6 and 1.6 times more Protein than Raw White Grapefruit.
• Both Raw White Grapefruit and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw White Grapefruit as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.