Comparing Nutrients in 300 calories Boiled Pokeberry Shoots VS Roasted Sunflower Seeds

Weight per 300 calories

• Boiled Pokeberry Shoots: 1500g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 29.1 times more energy per unit of mass than Boiled and Drained Pokeberry Shoots, which is very high in comparison to other foods. Boiled Pokeberry Shoots having very low energy density.

Which food has more nutrients per 300 calories - Boiled Pokeberry Shoots or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pokeberry Shoots	37%	14%	49%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Pokeberry Shoots	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.8% 46.5g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	33% 24g	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	59.2% 22.5g	15% 5.72g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Pokeberry Shoots	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	725% 6525μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	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	33.8% 135μg	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	1367% 1230mg	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	85% 12.8mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1350% 1620μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pokeberry Shoots	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	79.5% 795mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	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	225% 18mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	70.7% 495mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	37.7% 1394g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Pokeberry Shoots vs Roasted Sunflower Seeds:

• Boiled and Drained Pokeberry Shoots have more Vitamin A, 19.2 times more Vitamin B1, 29.6 times more Vitamin B2, 4.5 times more Vitamin B3, 4 times more Vitamin B6, 1704.4 times more Vitamin C and 1164 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.2 times more Vitamin B5 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 and Vitamin E per 300 kcal.
• Both Boiled and Drained Pokeberry Shoots as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Pokeberry Shoots vs Roasted Sunflower Seeds:

• Boiled and Drained Pokeberry Shoots have 22 times more Calcium, 2 times more Copper, 9.2 times more Iron, 3.2 times more Magnesium, 4.6 times more Manganese, 6.3 times more Potassium, 174.6 times more Sodium and 2252.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Selenium than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pokeberry Shoots have 3.8 times more Omega 3, 3.7 times more Carbohydrate, 17.1 times more Sugars, 3.9 times more Fiber and 3.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Fat, 1.9 times more Saturated Fat and 6.8 times more Omega 6 than Boiled and Drained Pokeberry Shoots.
• Both Boiled and Drained Pokeberry Shoots and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Pokeberry Shoots as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.