Comparing Nutrients in 300 calories Sweetened Frozen Peach Slices VS Toasted Sunflower Seeds

Weight per 300 calories

• Sweetened Frozen Peach Slices: 319g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 6.6 times more energy per unit of mass than Sweetened Frozen Peach Slices, which is very high in comparison to other foods. Sweetened Frozen Peach Slices having average energy density.

Discover which food has more nutrients per 300 calories - Sweetened Frozen Peach Slices or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Peach Slices	3%	1%	96%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sweetened Frozen Peach Slices	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.41g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	0.4% 0.006g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	98% 70.8g	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	15% 5.74g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	3.6% 2g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Peach Slices	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.96% 44.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.46% 0.041mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.43% 0.42mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	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	2.4% 9.57μg	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	334% 301mg	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	13% 1.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.85% 7.02μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Peach Slices	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.96% 9.57mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	8.5% 0.077mg	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	14.8% 1.2mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	4.02% 0.093mg	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	5% 35mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	2.32% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	1.28% 19mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	6.45% 239g	0.013% 0.48g	3700g per day for Men 19-50 years

Sweetened Frozen Peach Slices VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweetened Frozen Peach Slices or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Sweetened Frozen Peach Slices vs Toasted Sunflower Seeds:

• 300 calories of Sweetened Frozen Peach Slices have 443.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Vitamin B1, 8.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 12 times more Vitamin B9 than Sweetened Frozen Peach Slices.
• Both Sweetened Frozen Peach Slices and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Sweetened Frozen Peach Slices have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Sweetened Frozen Peach Slices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweetened Frozen Peach Slices vs Toasted Sunflower Seeds:

• 300 calories of Sweetened Frozen Peach Slices have 1.7 times more Potassium and 492.1 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 11.6 times more Copper, 2.8 times more Iron, 3.9 times more Magnesium, 11.1 times more Manganese, 16 times more Phosphorus and 16.1 times more Zinc than Sweetened Frozen Peach Slices.
• 300 calories of Sweetened Frozen Peach Slices lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Sweetened Frozen Peach Slices as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweetened Frozen Peach Slices have 7.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 66.4 times more Fat, 64.6 times more Saturated Fat, 90.1 times more Omega 6 and 4.1 times more Protein than Sweetened Frozen Peach Slices.
• Both Sweetened Frozen Peach Slices and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Sweetened Frozen Peach Slices provide inadequate amounts of Omega 6 and Protein
• Both Sweetened Frozen Peach Slices as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.