Comparing Nutrients in 300 calories Sunflower Seeds VS Celery

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Celery: 2143g

Sunflower Seeds have 41.7 times more energy per 100g than Celery. It has very high energy density when compared to other foods. Raw Celery having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Celery	17%	9%	74%

Macro Nutrients

	Sunflower Seeds	Celery	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.8% 0.9g	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	9.96% 1.7g	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	49% 63.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	39.6% 28.7g	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	11% 7.93g	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	% 8.57g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 1.7g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	90% 34.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	26.4% 14.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Celery	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	52.4% 471μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	105% 5.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	122% 1.6mg	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	193% 771μg	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	74% 66.4mg	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	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	523% 628μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Celery	Recommended Dietary Allowance
Calcium	4% 40mg	85.7% 857mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.14% 85.7μg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	96% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	164% 5571mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	114% 1714mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	25.3% 2.8mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	55.3% 2045g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.7 times more Vitamin B1 and 3.1 times more Vitamin E than Raw Celery.
• While Raw Celery contains 305.9 times more Vitamin A, 6.7 times more Vitamin B2, 1.6 times more Vitamin B3, 9.1 times more Vitamin B5, 2.3 times more Vitamin B6, 6.6 times more Vitamin B9, 92.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Celery:

• Dried Sunflower Seed Kernels have 1.2 times more Copper and 3.2 times more Selenium than Raw Celery.
• While Raw Celery contains 21.4 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 16.8 times more Potassium, 370.8 times more Sodium and 841.6 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Celery have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 7.3 times more Fat, 2.5 times more Saturated Fat and 7 times more Omega 6 than Raw Celery.
• While Raw Celery contains 6.2 times more Carbohydrate, 21.3 times more Sugars, 7.8 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Celery have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Celery have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.