Comparing Nutrients in 300 calories Pears, canned, light syrup pack, solids and liquids VS Roasted Sunflower Seeds

Weight per 300 calories

• Pears, canned, light syrup pack, solids and liquids: 526g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 10.2 times more energy per unit of mass than Pears, canned, light syrup pack, solids and liquids, which is very high in comparison to other foods. Pears, canned, light syrup pack, solids and liquids having low energy density.

Discover which food has more nutrients per 300 calories - Pears, canned, light syrup pack, solids and liquids or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, light syrup pack, solids and liquids	1%	0%	99%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pears, canned, light syrup pack, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.033% 0.011g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	88% 63.7g	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	37% 27g	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	% 25.3g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	NA	g per day for Men 19-50 years
Fiber	22% 8.42g	15% 5.72g	38g per day for Men 19-50 years
Protein	1.8% 1g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, light syrup pack, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.48% 0.084mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.07% 0.81mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	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	1.3% 5.26μg	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	4.1% 3.7mg	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	2.8% 0.42mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.58μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, light syrup pack, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.63% 26.3mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	18.4% 1.47mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	7.55% 0.17mg	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	5.26% 37mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	3.83% 0.42mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	12% 445g	0.017% 0.62g	3700g per day for Men 19-50 years

Pears, Canned, Light Syrup Pack, Solids And Liquids VS Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pears, canned, light syrup pack, solids and liquids or Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Pears, canned, light syrup pack, solids and liquids vs Roasted Sunflower Seeds:

• 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 4.5 times more Vitamin B3, 31.3 times more Vitamin B5, 5.6 times more Vitamin B6, 23.2 times more Vitamin B9 and 32 times more Vitamin E than Pears, canned, light syrup pack, solids and liquids.
• 300 calories of Pears, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Pears, canned, light syrup pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Pears, canned, light syrup pack, solids and liquids vs Roasted Sunflower Seeds:

• 300 calories of Pears, canned, light syrup pack, solids and liquids have 718.7 times more Water than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Copper, 1.3 times more Iron, 3.2 times more Magnesium, 6.3 times more Manganese, 16.2 times more Phosphorus, 1.3 times more Potassium, more Selenium and 6.5 times more Zinc than Pears, canned, light syrup pack, solids and liquids.
• 300 calories of Pears, canned, light syrup pack, solids and liquids lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc
• Both Pears, canned, light syrup pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pears, canned, light syrup pack, solids and liquids have 6.4 times more Carbohydrate, 45.3 times more Sugars and 1.5 times more Fiber than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 162.6 times more Fat, 255.6 times more Saturated Fat, 458.7 times more Omega 6 and 10 times more Protein than Pears, canned, light syrup pack, solids and liquids.
• Both Pears, canned, light syrup pack, solids and liquids and Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Pears, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Pears, canned, light syrup pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.