Comparing Nutrients in 300 calories Rhubarb Frozen Cooked with Sugar VS Toasted Sunflower Seeds

Weight per 300 calories

• Rhubarb Frozen Cooked with Sugar: 259g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 5.3 times more energy per unit of mass than Rhubarb Frozen Cooked with Sugar, which is very high in comparison to other foods. Rhubarb Frozen Cooked with Sugar having average energy density.

Discover which food has more nutrients per 300 calories - Rhubarb Frozen Cooked with Sugar or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rhubarb Frozen Cooked with Sugar	1%	0%	99%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rhubarb Frozen Cooked with Sugar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.7g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	102% 74.2g	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	13.6% 5.17g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	1.8% 1g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Rhubarb Frozen Cooked with Sugar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.15% 10.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.88% 0.047mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.059mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.98% 0.052mg	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	3.23% 13μg	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	9.5% 8.53mg	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	3.28% 0.49mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.5% 54.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rhubarb Frozen Cooked with Sugar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37.5% 375mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	7.76% 0.07mg	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	6.8% 0.54mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	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	2.96% 20.7mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	4.23% 2.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.6mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.013% 0.48g	3700g per day for Men 19-50 years

Rhubarb Frozen Cooked With Sugar VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rhubarb Frozen Cooked with Sugar or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Rhubarb Frozen Cooked with Sugar vs Toasted Sunflower Seeds:

• 300 calories of Rhubarb Frozen Cooked with Sugar have 12.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 3.9 times more Vitamin B3, 26.5 times more Vitamin B5, 7.5 times more Vitamin B6 and 8.9 times more Vitamin B9 than Rhubarb Frozen Cooked with Sugar.
• 300 calories of Rhubarb Frozen Cooked with Sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Rhubarb Frozen Cooked with Sugar 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 Rhubarb Frozen Cooked with Sugar vs Toasted Sunflower Seeds:

• 300 calories of Rhubarb Frozen Cooked with Sugar have 13.6 times more Calcium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 12.7 times more Copper, 6.1 times more Iron, 2 times more Magnesium, 5.4 times more Manganese, 27.1 times more Phosphorus and 12.4 times more Zinc than Rhubarb Frozen Cooked with Sugar.
• Both Rhubarb Frozen Cooked with Sugar and Toasted Sunflower Seeds contain similar levels of Potassium per 300 calories.
• 300 calories of Rhubarb Frozen Cooked with Sugar lack sufficient amounts of Phosphorus and Zinc
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rhubarb Frozen Cooked with Sugar have 8.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 212.9 times more Fat, 79.7 times more Saturated Fat, 280.3 times more Omega 6 and 8.3 times more Protein than Rhubarb Frozen Cooked with Sugar.
• Both Rhubarb Frozen Cooked with Sugar and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Rhubarb Frozen Cooked with Sugar provide inadequate amounts of Omega 6 and Protein
• Both Rhubarb Frozen Cooked with Sugar as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.