Comparing Nutrients in 300 calories Sunflower Seeds VS Mammy-apple

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Mammy-apple: 588g

Sunflower Seeds have 11.5 times more energy per 100g than Mammy-apple. It has very high energy density when compared to other foods. Raw Mammy-apple having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Sunflower Seeds	Mammy-apple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.5% 0.8g	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	2.73% 0.46g	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	56.6% 73.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	46.4% 17.6g	38g per day for Men 19-50 years
Protein	19% 10.7g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Mammy-apple	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	7.84% 70.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	45.2% 0.59mg	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	20.6% 82.4μg	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	92% 82.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Mammy-apple	Recommended Dietary Allowance
Calcium	4% 40mg	6.47% 64.7mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	56.2% 0.51mg	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	51.5% 4.1mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	NA	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	9.24% 64.7mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	5.35% 0.59mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	13.7% 507g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Mammy-apple:

• Dried Sunflower Seed Kernels have 6.5 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Mammy-apple.
• While Raw Mammy-apple contains 45.8 times more Vitamin A, 1.3 times more Vitamin B2 and 114.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mammy-apple have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Mammy-apple:

• Dried Sunflower Seed Kernels have 1.8 times more Copper, 1.8 times more Magnesium, 5.2 times more Phosphorus, 7.7 times more Selenium and 4.4 times more Zinc than Raw Mammy-apple.
• While Raw Mammy-apple contains 1.6 times more Calcium, 1.5 times more Iron, 19.1 times more Sodium and 208.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mammy-apple have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 9 times more Fat, 2.9 times more Saturated Fat, 25.5 times more Omega 6 and 3.6 times more Protein than Raw Mammy-apple.
• While Raw Mammy-apple contains 7.2 times more Carbohydrate and 4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mammy-apple have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Mammy-apple have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.