Comparing Nutrients in 300 calories Sunflower Seeds VS Frostings, coconut-nut, ready-to-eat

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Frostings, coconut-nut, ready-to-eat: 69.3g

Sunflower Seeds have 1.3 times more energy per 100g than Frostings, coconut-nut, ready-to-eat. It has very high energy density when compared to other foods. Frostings, coconut-nut, ready-to-eat having very high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Frostings, coconut-nut, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Sunflower Seeds	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	18.7% 5.98g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	12.5% 2.13g	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	28% 36.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	38.2% 27.7g	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	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	4.56% 1.73g	38g per day for Men 19-50 years
Protein	19% 10.7g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frostings, coconut-nut, ready-to-eat	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	2.02% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	2.15% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	2.5% 0.033mg	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	0.35% 1.4μg	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	0.15% 0.14mg	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	5.03% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	4% 40mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	9.62% 0.087mg	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	4.68% 0.37mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	20.3% 0.47mg	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	6.24% 43.6mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	3.15% 1.73μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	2.6% 0.28mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.39% 14.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Frostings, coconut-nut, ready-to-eat:

• Dried Sunflower Seed Kernels have 31.4 times more Vitamin B1, 13.9 times more Vitamin B2, 29.2 times more Vitamin B3, 5.4 times more Vitamin B5, 21.2 times more Vitamin B6, 84.2 times more Vitamin B9 and 23.9 times more Vitamin E than Frostings, coconut-nut, ready-to-eat.
• Both Dried Sunflower Seed Kernels as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Frostings, coconut-nut, ready-to-eat:

• Dried Sunflower Seed Kernels have 4.4 times more Calcium, 10.7 times more Copper, 7.2 times more Iron, 12.7 times more Magnesium, 2.1 times more Manganese, 7.8 times more Phosphorus, 2.6 times more Potassium, 15.7 times more Selenium and 9 times more Zinc than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 24 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.6 times more Fat, 5.6 times more Omega 6, 2.6 times more Fiber and 10.3 times more Protein than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 2.6 times more Saturated Fat, 3 times more Omega 3, 3.6 times more Carbohydrate and 20.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frostings, coconut-nut, ready-to-eat have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.