Comparing Nutrients in 300 calories Sunflower Seeds VS Natto

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Natto: 142g

Sunflower Seeds have 2.8 times more energy per 100g than Natto. It has very high energy density when compared to other foods. Natto having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Natto	34%	44%	22%

Macro Nutrients

	Sunflower Seeds	Natto	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	7.07% 2.26g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	65.2% 1.04g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	45.8% 7.8g	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	14% 18g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	9.6% 6.95g	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	20.2% 7.68g	38g per day for Men 19-50 years
Protein	19% 10.7g	49.3% 27.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Natto	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	14.2% 0.18mg	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	2.84% 11.4μg	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	20.5% 18.5mg	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	0.095% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.4% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Natto	Recommended Dietary Allowance
Calcium	4% 40mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	105% 0.95mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	94% 2.17mg	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	35.3% 247mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	30.5% 1036mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.66% 9.95mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	2.1% 78.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, more Vitamin B3, 1.9 times more Vitamin B5, 3.7 times more Vitamin B6, 10.3 times more Vitamin B9 and 1270.7 times more Vitamin E than Natto.
• While Natto contains 1.5 times more Vitamin B2, 25.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Natto:

• Dried Sunflower Seed Kernels have 1.4 times more Phosphorus and 2.2 times more Selenium than Natto.
• While Natto contains 7.7 times more Calcium, 4.5 times more Iron, 2.2 times more Manganese, 3.1 times more Potassium and 1.7 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Natto have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.7 times more Fat and 1.5 times more Omega 6 than Natto.
• While Natto contains 33.9 times more Omega 3, 1.8 times more Carbohydrate, 5.2 times more Sugars, 1.7 times more Fiber and 2.6 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Natto have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.