Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Beets

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Beets: 968g

Sunflower Seeds have 18.8 times more energy per 100g than Canned Beets. It has very high energy density when compared to other foods. Canned Beets, Solids having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Beets?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Beets	11%	4%	85%

Macro Nutrients

	Sunflower Seeds	Canned Beets	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.4% 0.039g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	73.5% 53.3g	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	46% 17.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Beets	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	1.08% 9.68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	8.06% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	9.5% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	42.4% 0.55mg	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	72.6% 290μg	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	0.8% 0.72mg	44% 39.7mg	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	120% 18mg	1.94% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Beets	Recommended Dietary Allowance
Calcium	4% 40mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	63.4% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.36% 255μg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	39% 165mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	121% 2.78mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	42% 1432mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	125% 1877mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	18.5% 2.03mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	23.8% 880g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Beets:

• Dried Sunflower Seed Kernels have 7.9 times more Vitamin B1, 2.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 62.2 times more Vitamin E than Canned Beets, Solids.
• While Canned Beets, Solids contain 2.1 times more Vitamin B2, 2.6 times more Vitamin B5, 2.5 times more Vitamin B9 and 55.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Beets, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Beets:

• Dried Sunflower Seed Kernels have 1.6 times more Copper, 2.1 times more Phosphorus, 5.6 times more Selenium and 1.3 times more Zinc than Canned Beets, Solids.
• While Canned Beets, Solids contain 3.6 times more Calcium, 6.5 times more Iron, 2.8 times more Manganese, 4.3 times more Potassium, 406.1 times more Sodium and 362.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Beets, Solids have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 19.5 times more Fat, 10.7 times more Saturated Fat, 27.2 times more Omega 6 and 1.2 times more Protein than Canned Beets, Solids.
• While Canned Beets, Solids contain 6.8 times more Carbohydrate, 39.6 times more Sugars and 3.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Beets, Solids have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Beets, Solids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.