Comparing Nutrients in 300 calories Mammy-apple VS Sunflower Seeds

Weight per 300 calories

• Mammy-apple: 588g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 11.5 times more energy per unit of mass than Raw Mammy-apple, which is very high in comparison to other foods. Mammy-apple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Mammy-apple	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	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	56.6% 73.5g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	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	46.4% 17.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	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	20.6% 82.4μg	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	92% 82.4mg	0.8% 0.72mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	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	51.5% 4.1mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	9.24% 64.7mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	13.7% 507g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mammy-apple vs Sunflower Seeds:

• Raw Mammy-apple has 45.8 times more Vitamin A, 1.3 times more Vitamin B2 and 114.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Mammy-apple as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Mammy-apple vs Sunflower Seeds:

• Raw Mammy-apple has 1.6 times more Calcium, 1.5 times more Iron, 19.1 times more Sodium and 208.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 1.8 times more Magnesium, 5.2 times more Phosphorus, 7.7 times more Selenium and 4.4 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Dried Sunflower Seed Kernels have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Mammy-apple has 7.2 times more Carbohydrate and 4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9 times more Fat, 2.9 times more Saturated Fat, 25.5 times more Omega 6 and 3.6 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Mammy-apple as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.