Comparing Nutrients in 300 calories Rutabagas VS Roasted Sunflower Seeds

Weight per 300 calories

• Rutabagas: 811g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 15.7 times more energy per unit of mass than Raw Rutabagas, which is very high in comparison to other foods. Rutabagas having low energy density.

Which food has more nutrients per 300 calories - Rutabagas or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rutabagas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.8% 70g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	50% 36g	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	18% 13g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	15% 5.72g	38g per day for Men 19-50 years
Protein	15.6% 8.76g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	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	61% 0.73mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.4% 0.81mg	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	42.6% 170μg	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	225% 203mg	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	16.2% 2.43mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.03% 2.43μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 349mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	29% 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	44.6% 3.57mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	38.6% 162mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	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	61.4% 430mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	72.7% 2473mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.68μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	19.6% 725g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rutabagas vs Roasted Sunflower Seeds:

• Raw Rutabagas have 13.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and 280.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B5 and 5.5 times more Vitamin E than Raw Rutabagas.
• Both Raw Rutabagas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rutabagas vs Roasted Sunflower Seeds:

• Raw Rutabagas have 9.7 times more Calcium, 1.8 times more Iron, 2.4 times more Magnesium, 5.6 times more Potassium, 62.9 times more Sodium and 1172.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Copper, 1.4 times more Phosphorus, 7.2 times more Selenium and 1.4 times more Zinc than Raw Rutabagas.
• Both Raw Rutabagas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Rutabagas have 12.1 times more Omega 3, 5.6 times more Carbohydrate, 25.7 times more Sugars and 3.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 19.8 times more Fat, 12.3 times more Saturated Fat and 59.5 times more Omega 6 than Raw Rutabagas.
• Both Raw Rutabagas and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Rutabagas as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.