Comparing Nutrients in 300 calories Dry Taco Mix VS Roasted Sunflower Seeds

Weight per 300 calories

• Dry Taco Mix: 93g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more energy per unit of mass than Original Dry Taco Seasoning Mix, which is very high in comparison to other foods. Dry Taco Mix having high energy density.

Which food has more nutrients per 300 calories - Dry Taco Mix or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dry Taco Mix	7%	0%	93%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dry Taco Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	14% 10g	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	32.6% 12.4g	15% 5.72g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Dry Taco Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	0% 0μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Taco Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	NA	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	84% 6.7mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	NA	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	85% 595mg	700mg per day for Men 19-50 years
Potassium	27.4% 932mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	NA	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	447% 6711mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	NA	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Taco Mix vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B9 than Original Dry Taco Seasoning Mix.
• Both Original Dry Taco Seasoning Mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Dry Taco Mix vs Roasted Sunflower Seeds:

• Original Dry Taco Seasoning Mix has 3.4 times more Iron, 2.1 times more Potassium and 4339.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium than Original Dry Taco Seasoning Mix.

Comparison of macro-nutrients per 300 calories:

• Original Dry Taco Seasoning Mix has 4.4 times more Carbohydrate, 7.2 times more Sugars and 2.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Fat, more Saturated Fat and 2.4 times more Protein than Original Dry Taco Seasoning Mix.
• Both Original Dry Taco Seasoning Mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Original Dry Taco Seasoning Mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.