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Comparing Nutrients in 300 calories JelliesVS Sunflower Seeds

Weight per 300 calories

Jellies
113g
Sunflower Seeds
51.4g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Jellies, which is very high in comparison to other foods. Jellies having high energy density.

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

Macros Ratio

Protein Fat Carbs

Jellies
0%
0%
100%
Sunflower Seeds
13%
74%
13%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Sweets rich in Energy
0.023%0.023g
Fat
27.3%26.4g
0.023 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Sweets rich in Fat
0.018%0.006g
Saturated Fat
7.15%2.3g
0.006 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Sweets rich in Saturated Fat
0.07%0.001g
Omega 3
1.93%0.031g
0.001 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Sweets rich in Omega 3
0.02%0.003g
Omega 6
69.7%12g
0.003 gvs12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Sweets rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Sweets rich in Cholesterol
60.7%79g
Carbohydrate
7.9%10.3g
79 gvs10.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Sweets rich in Carbohydrate
79.7%57.8g
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
57.8 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Sweets rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Sweets rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Sweets rich in Glucose
NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Sweets rich in Sucrose
2.97%1.13g
Fiber
11.6%4.4g
1.13 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Sweets rich in Fiber
0.3%0.17g
Protein
19%10.7g
0.17 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.17%1.54μg
RAE, retinol activity equivalents
0 μgvs1.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Sweets rich in Vitamin A Buy Preformed Vegan Vitamin A
0.094%0.001mg
Vitamin B1
63.4%0.76mg
Thiamine
0.001 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B1 Buy Vegan Vitamin B1
2.26%0.029mg
Vitamin B2
14%0.18mg
Riboflavin
0.029 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B2 Buy Vegan Vitamin B2
0.25%0.041mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
0.041 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.44%0.22mg
Vitamin B5
11.6%0.58mg
Pantothenic acid
0.22 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
1.74%0.023mg
Vitamin B6
53%0.69mg
Pyridoxine
0.023 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B7
0.56%2.26μg
Vitamin B9
29%117μg
Folates and Folic Acid
2.26 μgvs117 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B12 Buy Vegan Vitamin B12
1.13%1mg
Vitamin C
0.8%0.72mg
Ascorbic acid
1 mgvs0.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Sweets rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Sweets rich in Vitamin D Buy Vegan Vitamin D
0%0mg
Vitamin E
120%18mg
Tocopherols and Tocotrienols
0 mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Sweets rich in Vitamin E
0.28%0.34μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.34 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Sweets rich in Vitamin K

Minerals

0.79%7.9mg
Calcium
4%40mg
7.9 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Sweets rich in Calcium
1.38%0.012mg
Copper
103%0.92mg
0.012 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Sweets rich in Copper
2.06%82.3μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
82.3 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Sweets rich in Fluoride
2.68%0.21mg
Iron
33.7%2.7mg
0.21 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Sweets rich in Iron
1.6%6.77mg
Magnesium
39.8%167mg
6.77 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Sweets rich in Magnesium
6.47%0.15mg
Manganese
43.6%1mg
0.15 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Sweets rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Sweets rich in Molybdenum
0.97%6.77mg
Phosphorus
48.4%339mg
6.77 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Sweets rich in Phosphorus
1.8%61mg
Potassium
9.75%331mg
61 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Sweets rich in Potassium
0.82%0.45μg
Selenium
49.5%27.2μg
0.45 μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Sweets rich in Selenium
2.26%34mg
Sodium
0.31%4.62mg
34 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Sweets rich in Sodium
0.31%0.034mg
Zinc
23.3%2.57mg
0.034 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Sweets rich in Zinc
0.91%33.6g
Water
0.066%2.43g
33.6 gvs2.43 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Sweets rich in Water
Lets compare vitamin content per 300 calories of Jellies vs Sunflower Seeds:
Comparing minerals per 300 calories for Jellies vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: