Comparing Nutrients in 300 calories Dried Agar Seaweed VS Sunflower Seeds

Weight per 300 calories

• Dried Agar Seaweed: 98g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.9 times more energy per unit of mass than Dried Agar Seaweed, which is very high in comparison to other foods. Dried Agar Seaweed having high energy density.

Which food has more nutrients per 300 calories - Dried Agar Seaweed or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Agar Seaweed	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.061% 0.001g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	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% 79.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	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	% 1.3g	g per day for Men 19-50 years
Fiber	20% 7.55g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11% 6.1g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	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	0.82% 0.01mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.2% 2.96mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	142% 569μg	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	0% 0mg	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	32.7% 4.9mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	61.3% 613mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	103% 0.92mg	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	262% 21mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	180% 755mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	7.3% 51mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	32.4% 1103mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	13% 7.25μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Agar Seaweed vs Sunflower Seeds:

• Dried Agar Seaweed has 5.1 times more Vitamin B5, 4.9 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 77.5 times more Vitamin B1, 21.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 3.7 times more Vitamin E than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Dried Agar Seaweed as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Agar Seaweed vs Sunflower Seeds:

• Dried Agar Seaweed has 15.3 times more Calcium, 7.8 times more Iron, 4.5 times more Magnesium, 4.2 times more Manganese, 3.3 times more Potassium, 21.6 times more Sodium and 2.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Copper, 6.7 times more Phosphorus and 3.8 times more Selenium than Dried Agar Seaweed.

Comparison of macro-nutrients per 300 calories:

• Dried Agar Seaweed has 7.7 times more Carbohydrate, 2.2 times more Sugars and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 89.9 times more Fat, 38.3 times more Saturated Fat, 3019.4 times more Omega 6 and 1.8 times more Protein than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Dried Agar Seaweed as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.