Comparing Nutrients in 300 calories Prepared Horseradish VS Toasted Sunflower Seeds

Weight per 300 calories

• Prepared Horseradish: 625g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 12.9 times more energy per unit of mass than Prepared Horseradish, which is very high in comparison to other foods. Prepared Horseradish having low energy density.

Which food has more nutrients per 300 calories - Prepared Horseradish or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Prepared Horseradish	8%	11%	81%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Prepared Horseradish	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.45% 4.3g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	69% 50g	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	54.3% 20.6g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	13% 7.38g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Prepared Horseradish	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	4.17% 0.05mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	89% 356μg	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	173% 156mg	0.75% 0.68mg	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	0.42% 0.063mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.77% 8.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Horseradish	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 350mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	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	33% 2.63mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	34.2% 0.79mg	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	27.7% 194mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	45.2% 1538mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	32% 17.5μg	NA	55μg per day for Men 19-50 years
Sodium	175% 2625mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	47% 5.2mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	14.4% 532g	0.013% 0.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared Horseradish vs Toasted Sunflower Seeds:

• Prepared Horseradish has 3.1 times more Vitamin B9 and 229.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B1 and 5.9 times more Vitamin B5 than Prepared Horseradish.
• Both Prepared Horseradish and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Prepared Horseradish as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Prepared Horseradish vs Toasted Sunflower Seeds:

• Prepared Horseradish has 12.7 times more Calcium, 2.7 times more Magnesium, 6.5 times more Potassium, 1805.4 times more Sodium, 2 times more Zinc and 1097.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper, 1.3 times more Iron, 1.3 times more Manganese and 2.9 times more Phosphorus than Prepared Horseradish.

Comparison of macro-nutrients per 300 calories:

• Prepared Horseradish has 8.7 times more Omega 3, 7.1 times more Carbohydrate and 3.7 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.4 times more Fat, 5.1 times more Saturated Fat and 10.2 times more Omega 6 than Prepared Horseradish.
• Both Prepared Horseradish and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Prepared Horseradish as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.