Comparing Nutrients in 300 calories Sunflower Seeds VS Carambola

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Carambola: 968g

Sunflower Seeds have 18.8 times more energy per 100g than Carambola. It has very high energy density when compared to other foods. Raw StarFruit having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Carambola	12%	9%	79%

Macro Nutrients

	Sunflower Seeds	Carambola	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	8.94% 1.5g	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	50% 65g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	53% 38.5g	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	71.3% 27g	38g per day for Men 19-50 years
Protein	19% 10.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Carambola	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	3.23% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	75.7% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	12.7% 0.16mg	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	29% 116μg	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	370% 333mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Carambola	Recommended Dietary Allowance
Calcium	4% 40mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	147% 1.33mg	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	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	15.6% 0.36mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	38% 1287mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	1.3% 19.4mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	24% 884g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 5.6 times more Vitamin B1, 1.2 times more Vitamin B3, 4.2 times more Vitamin B6 and 12.4 times more Vitamin E than Raw StarFruit.
• While Raw StarFruit contains 18.8 times more Vitamin A, 6.5 times more Vitamin B5 and 462.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw StarFruit have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw StarFruit have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Carambola:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 3.5 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 2.9 times more Phosphorus, 4.7 times more Selenium and 2.2 times more Zinc than Raw StarFruit.
• While Raw StarFruit contains 1.4 times more Copper, 3.9 times more Potassium and 363.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 8.3 times more Fat, 12.4 times more Saturated Fat and 7.8 times more Omega 6 than Raw StarFruit.
• While Raw StarFruit contains 8.5 times more Omega 3, 6.3 times more Carbohydrate, 28.6 times more Sugars and 6.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw StarFruit have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw StarFruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.