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

Weight per 300 calories

• Passion-fruit, Purple: 309g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Passion-fruit, Purple	Roasted 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	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	7.46% 1.27g	99% 17g	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	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	1.94% 1.4g	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	84.6% 32g	15% 5.72g	38g per day for Men 19-50 years
Protein	12% 6.8g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22% 198μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.7% 37mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	21.4% 89.7mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	NA	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	31.7% 1076mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.86μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	5.77% 86.6mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	6.1% 226g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit, Purple has more Vitamin A, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 128.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 217.5 times more Vitamin E than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Raw Passion-fruit, Purple has 2.5 times more Iron, 1.3 times more Magnesium, 2.5 times more Potassium, 56 times more Sodium and 364.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Copper, 2.8 times more Phosphorus, 22 times more Selenium and 8.8 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Passion-fruit, Purple has 5.8 times more Carbohydrate, 24.6 times more Sugars and 5.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.9 times more Fat, 14.7 times more Saturated Fat, 13.3 times more Omega 6 and 1.5 times more Protein than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Passion-fruit, Purple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.