Comparing Nutrients in 300 calories Sunflower Seeds VS Zinfandel Red Table Wine

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Zinfandel Red Table Wine: 341g

Sunflower Seeds have 6.6 times more energy per 100g than Zinfandel Red Table Wine. It has very high energy density when compared to other foods. Zinfandel Red Table Wine having average energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Zinfandel Red Table Wine?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Zinfandel Red Table Wine	2%	0%	98%

Macro Nutrients

	Sunflower Seeds	Zinfandel Red Table Wine	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	NA	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	7.5% 9.75g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	NA	38g per day for Men 19-50 years
Protein	19% 10.7g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Zinfandel Red Table Wine	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	NA	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	29% 117μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Zinfandel Red Table Wine	Recommended Dietary Allowance
Calcium	4% 40mg	NA	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	NA	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	33.7% 2.7mg	NA	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	NA	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	NA	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	48.4% 339mg	NA	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	NA	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	NA	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	NA	11mg per day for Men 19-50 years
Water	0.066% 2.43g	7.9% 292g	3700g per day for Men 19-50 years

Sunflower Seeds VS Zinfandel Red Table Wine Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Zinfandel Red Table Wine?

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Zinfandel Red Table Wine:

• Both Dried Sunflower Seed Kernels and Zinfandel Red Table Wine have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Sunflower Seeds vs Zinfandel Red Table Wine:

• 300 kcal of Zinfandel Red Table Wine contain 120.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seeds have more Fat and 44.7 times more Protein than Zinfandel Red Table Wine.
• Both Sunflower Seeds and Zinfandel Red Table Wine offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Zinfandel Red Table Wine provide inadequate amounts of Protein