Comparing Nutrients in 300 calories Mammy-apple VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Mammy-apple: 588g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 11.6 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Mammy-apple	Oil Roasted 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% 26g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	102% 17.3g	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	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	46.4% 17.6g	14% 5.37g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	102% 0.91mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	NA	46% 1.05mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	13.7% 507g	0.021% 0.78g	3700g per day for Men 19-50 years

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

• Raw Mammy-apple has more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B6 and 147.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 5.8 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Mammy-apple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Raw Mammy-apple has 1.5 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 58 times more Sodium and 649.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 8.9 times more Phosphorus, 11.2 times more Selenium and 4.5 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Mammy-apple has 6.3 times more Carbohydrate and 3.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.8 times more Fat, 4.5 times more Saturated Fat, 37.3 times more Omega 6 and 3.5 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Mammy-apple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.