Comparing Nutrients in 300 calories Canned Jumbo Olives VS Toasted Sunflower Seeds

Weight per 300 calories

• Canned Jumbo Olives: 370g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 7.6 times more energy per unit of mass than Canned Ripe Jumbo Olives, which is very high in comparison to other foods. Canned Jumbo Olives having average energy density.

Discover which food has more nutrients per 300 calories - Canned Jumbo Olives or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Jumbo Olives	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.2% 25.4g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	0% 0g	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	24.4% 9.26g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7% 63μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.93% 0.011mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.51% 0.081mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.056mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	0% 0μg	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	6.17% 5.56mg	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	40.7% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.32% 5.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 348mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	154% 12.3mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	3.53% 15mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	3.22% 0.074mg	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	1.6% 11mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	0.98% 33.3mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	181% 2722mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.013% 0.48g	3700g per day for Men 19-50 years

Canned Jumbo Olives VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Jumbo Olives or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Canned Jumbo Olives vs Toasted Sunflower Seeds:

• 300 calories of Canned Jumbo Olives have more Vitamin A and 8.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 14.2 times more Vitamin B1, more Vitamin B2, 25 times more Vitamin B3, 61.6 times more Vitamin B5, 8.8 times more Vitamin B6 and more Vitamin B9 than Canned Ripe Jumbo Olives.
• 300 calories of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Ripe Jumbo Olives as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Jumbo Olives vs Toasted Sunflower Seeds:

• 300 calories of Canned Jumbo Olives have 12.6 times more Calcium, 3.7 times more Iron, 1872.3 times more Sodium and 644.5 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.2 times more Magnesium, 13.8 times more Manganese, 50.5 times more Phosphorus, 7.1 times more Potassium and 3.2 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Toasted Sunflower Seeds contain similar levels of Copper per 300 calories.
• 300 calories of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Jumbo Olives have 4 times more Omega 3, 2.1 times more Carbohydrate and 1.7 times more Fiber than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 9 times more Omega 6 and 2.3 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat and Saturated Fat per 300 calories.
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3