Comparing Nutrients in 300 calories Sunflower Seeds VS Celeriac

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Celeriac: 714g

Sunflower Seeds have 13.9 times more energy per 100g than Celeriac. It has very high energy density when compared to other foods. Raw Celeriac having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Celeriac	13%	6%	81%

Macro Nutrients

	Sunflower Seeds	Celeriac	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	6.2% 1.06g	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	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	15.8% 11.4g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	34% 13g	38g per day for Men 19-50 years
Protein	19% 10.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Celeriac	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	91% 1.18mg	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	14.3% 57μg	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	63.5% 57mg	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	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Celeriac	Recommended Dietary Allowance
Calcium	4% 40mg	30.7% 307mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	55.6% 0.5mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	49% 1.13mg	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	117% 821mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	63% 2143mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	47.6% 714mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	17% 629g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 2 times more Vitamin B9 and 7 times more Vitamin E than Raw Celeriac.
• While Raw Celeriac contains 2.4 times more Vitamin B2, 4.3 times more Vitamin B5, 1.7 times more Vitamin B6, 79.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Celeriac have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Celeriac have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Celeriac:

• Dried Sunflower Seed Kernels have 1.8 times more Copper and 5.4 times more Selenium than Raw Celeriac.
• While Raw Celeriac contains 7.7 times more Calcium, 1.9 times more Iron, 2.4 times more Phosphorus, 6.5 times more Potassium, 154.5 times more Sodium and 258.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Celeriac have similar amounts of Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 12.3 times more Fat, 4.1 times more Saturated Fat and 11.2 times more Omega 6 than Raw Celeriac.
• While Raw Celeriac contains 6.4 times more Carbohydrate, 8.5 times more Sugars and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Celeriac have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Celeriac have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.