Comparing Nutrients in 300 calories Dark Raisins VS Sunflower Seeds

Weight per 300 calories

• Dark Raisins: 100g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 2 times more energy per unit of mass than Dark Seedless Raisins, which is very high in comparison to other foods. Dark Raisins having high energy density.

Which food has more nutrients per 300 calories - Dark Raisins or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dark Raisins	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.2% 79.6g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	90% 65.4g	1.86% 1.35g	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	48% 35g	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	% 30.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	12% 4.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.65% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	53% 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	1.25% 5μg	29% 117μg	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	2.56% 2.3mg	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	0.8% 0.12mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.93% 3.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.22% 62.2mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	30.3% 0.27mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	5.87% 235μg	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	22.4% 1.8mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	8.6% 36mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	43.6% 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	14% 98mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.74% 26mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dark Raisins vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 7.1 times more Vitamin B1, 1.5 times more Vitamin B2, 5.6 times more Vitamin B3, 4 times more Vitamin B6, 23.2 times more Vitamin B9 and 150.1 times more Vitamin E than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Dark Raisins vs Sunflower Seeds:

• Dark Seedless Raisins have 1.6 times more Calcium and 2.3 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Copper, 1.5 times more Iron, 4.6 times more Magnesium, 3.6 times more Manganese, 3.4 times more Phosphorus, 45.2 times more Selenium and 7.1 times more Zinc than Dark Seedless Raisins.

Comparison of macro-nutrients per 300 calories:

• Dark Seedless Raisins have 7.7 times more Carbohydrate and 48.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 105.4 times more Fat, 24.3 times more Saturated Fat, 302.6 times more Omega 6 and 3.2 times more Protein than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Dark Seedless Raisins as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.