Comparing Nutrients in 300 calories Passion-fruit, Purple VS Sunflower Seeds

Weight per 300 calories

• Passion-fruit, Purple: 309g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 6 times more energy per unit of mass than Raw Passion-fruit, Purple, which is very high in comparison to other foods. Passion-fruit, Purple having average energy density.

Which food has more nutrients per 300 calories - Passion-fruit, Purple or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Passion-fruit, Purple	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	7.46% 1.27g	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	55.6% 72.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	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	84.6% 32g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22% 198μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	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	11% 43.3μg	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	103% 93mg	0.8% 0.72mg	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	0.41% 0.062mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.7% 37mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	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	62% 4.95mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 89.7mg	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	30% 210mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	31.7% 1076mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.86μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	5.77% 86.6mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	6.1% 226g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Passion-fruit, Purple vs Sunflower Seeds:

• Raw Passion-fruit, Purple has 128.4 times more Vitamin A, 2.2 times more Vitamin B2 and 129 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 292.1 times more Vitamin E than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Passion-fruit, Purple as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Passion-fruit, Purple vs Sunflower Seeds:

• Raw Passion-fruit, Purple has 1.8 times more Iron, 3.2 times more Potassium, 18.7 times more Sodium and 92.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Copper, 1.9 times more Magnesium, 1.6 times more Phosphorus, 14.7 times more Selenium and 8.3 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Dried Sunflower Seed Kernels have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Passion-fruit, Purple has 7 times more Carbohydrate, 25.7 times more Sugars and 7.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.2 times more Fat, 12.5 times more Saturated Fat, 9.3 times more Omega 6 and 1.6 times more Protein than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Passion-fruit, Purple as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.