Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Ginger Root, Pickled, With Artificial Sweetener

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Ginger Root, Pickled, With Artificial Sweetener: 1500g

Sunflower Seeds have 29.2 times more energy per 100g than Canned Ginger Root, Pickled, With Artificial Sweetener. It has very high energy density when compared to other foods. Canned Ginger Root, Pickled, With Artificial Sweetener having very low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Ginger Root, Pickled, With Artificial Sweetener?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%

Macro Nutrients

	Sunflower Seeds	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.73% 0.56g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	4.7% 0.075g	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	55.7% 72.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	103% 39g	38g per day for Men 19-50 years
Protein	19% 10.7g	8.84% 4.95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Ginger Root, Pickled, With Artificial Sweetener	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	44.4% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	42.7% 0.56mg	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	3.75% 15μg	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% 0mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Calcium	4% 40mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	30% 0.27mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	305% 7.02mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	906% 13590mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	37.4% 1385g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1, 13 times more Vitamin B3, 1.2 times more Vitamin B6, 7.8 times more Vitamin B9 and 6.7 times more Vitamin E than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While Canned Ginger Root, Pickled, With Artificial Sweetener contains 3.8 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Ginger Root, Pickled, With Artificial Sweetener have similar amounts of Vitamin B2 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• Dried Sunflower Seed Kernels have 3.4 times more Copper, 2.8 times more Magnesium, 11.3 times more Phosphorus, 4.5 times more Selenium and 4.3 times more Zinc than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While Canned Ginger Root, Pickled, With Artificial Sweetener contains 27.7 times more Calcium, 1.6 times more Iron, 7 times more Manganese, 1.6 times more Potassium, 2939.5 times more Sodium and 569.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 17.6 times more Fat, 4.1 times more Saturated Fat, 27.2 times more Omega 6 and 2.2 times more Protein than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While Canned Ginger Root, Pickled, With Artificial Sweetener contains 2.4 times more Omega 3, 7.1 times more Carbohydrate and 8.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Ginger Root, Pickled, With Artificial Sweetener have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.