Comparing Nutrients in 300 calories Peach nectar, canned, with added ascorbic acid VS Sunflower Seed Flour

Weight per 300 calories

• Peach nectar, canned, with added ascorbic acid: 600g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 6.5 times more energy per unit of mass than Peach nectar, canned, with added ascorbic acid, which is high in comparison to other foods. Peach nectar, canned, with added ascorbic acid having low energy density.

Discover which food has more nutrients per 300 calories - Peach nectar, canned, with added ascorbic acid or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Peach nectar, canned, with added ascorbic acid	2%	9%	89%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Peach nectar, canned, with added ascorbic acid	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.6g	25.4% 33g	130g per day for Men 19-50 years
Sugars	92% 67g	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	44.5% 32.3g	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	% 31.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	1.58% 0.6g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	2.25% 1.26g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Peach nectar, canned, with added ascorbic acid	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	18.7% 168μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	53.3% 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	1.5% 6μg	51% 204μg	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	201% 181mg	1.33% 1.2mg	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	24.4% 3.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peach nectar, canned, with added ascorbic acid	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	3.6% 36mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	175% 1.58mg	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	5.25% 0.42mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	79% 1.8mg	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	4.3% 30mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	NA	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	14% 524g	0.19% 6.87g	3700g per day for Men 19-50 years

Peach Nectar, Canned, With Added Ascorbic Acid VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Peach nectar, canned, with added ascorbic acid or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Peach nectar, canned, with added ascorbic acid vs Sunflower Seed Flour:

• 300 calories of Peach nectar, canned, with added ascorbic acid have 91.3 times more Vitamin A and 151.5 times more Vitamin C than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 8.1 times more Vitamin B1, 2 times more Vitamin B2, 5.6 times more Vitamin B3, 20.2 times more Vitamin B5, 3.1 times more Vitamin B6 and 34 times more Vitamin B9 than Peach nectar, canned, with added ascorbic acid.
• 300 calories of Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B9
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Peach nectar, canned, with added ascorbic acid as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Peach nectar, canned, with added ascorbic acid vs Sunflower Seed Flour:

• 300 calories of Peach nectar, canned, with added ascorbic acid have 4.9 times more Potassium and 76.2 times more Water than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 2.9 times more Calcium, 14.6 times more Copper, 14.5 times more Iron, 10.6 times more Magnesium, 21.6 times more Manganese, 21.1 times more Phosphorus and 38 times more Zinc than Peach nectar, canned, with added ascorbic acid.
• 300 calories of Peach nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Peach nectar, canned, with added ascorbic acid have 185.8 times more Omega 3 and 2.2 times more Carbohydrate than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 8 times more Fiber and 35.1 times more Protein than Peach nectar, canned, with added ascorbic acid.
• Both Peach nectar, canned, with added ascorbic acid and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Peach nectar, canned, with added ascorbic acid provide inadequate amounts of Fiber and Protein
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3
• Both Peach nectar, canned, with added ascorbic acid as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 6 in 300 calories.