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Comparing Nutrients in 300 calories Sunflower SeedsVS Defatted Peanut Flour

Weight per 300 calories

Sunflower Seeds
51.4g
Defatted Peanut Flour
92g

Sunflower Seeds have 1.8 times more energy per 100g than Defatted Peanut Flour. It has very high energy density when compared to other foods. Defatted Peanut Flour having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Defatted Peanut Flour?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Defatted Peanut Flour
59%
1%
40%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
27.3%26.4g
Fat
0.52%0.5g
26.4 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
7.15%2.3g
Saturated Fat
0.18%0.058g
2.3 gvs0.058 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
1.93%0.031g
Omega 3
0%0g
0.031 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
69.7%12g
Omega 6
0.77%0.13g
12 gvs0.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
7.9%10.3g
Carbohydrate
24.5%32g
10.3 gvs32 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.86%1.35g
Sugars
10.4%7.54g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.35 gvs7.54 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1.3g
Sucrose
NA
1.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
11.6%4.4g
Fiber
38%14.5g
4.4 gvs14.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
19%10.7g
Protein
85.5%48g
10.7 gvs48 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.17%1.54μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1.54 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
63.4%0.76mg
Vitamin B1
53.5%0.64mg
Thiamine
0.76 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
14%0.18mg
Vitamin B2
34%0.44mg
Riboflavin
0.18 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
26.8%4.3mg
Vitamin B3
155%24.8mg
Niacin, nicotinic acid, niacinamide
4.3 mgvs24.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11.6%0.58mg
Vitamin B5
50.3%2.5mg
Pantothenic acid
0.58 mgvs2.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
53%0.69mg
Vitamin B6
35.6%0.46mg
Pyridoxine
0.69 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
29%117μg
Vitamin B9
57%228μg
Folates and Folic Acid
117 μgvs228 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.8%0.72mg
Vitamin C
0%0mg
Ascorbic acid
0.72 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
120%18mg
Vitamin E
0.31%0.046mg
Tocopherols and Tocotrienols
18 mgvs0.046 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

4%40mg
Calcium
13%128mg
40 mgvs128 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
103%0.92mg
Copper
183%1.65mg
0.92 mgvs1.65 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
33.7%2.7mg
Iron
24%1.93mg
2.7 mgvs1.93 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
39.8%167mg
Magnesium
81%339mg
167 mgvs339 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
43.6%1mg
Manganese
195%4.5mg
1 mgvs4.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
48.4%339mg
Phosphorus
100%697mg
339 mgvs697 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
9.75%331mg
Potassium
35%1183mg
331 mgvs1183 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
49.5%27.2μg
Selenium
12%6.5μg
27.2 μgvs6.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.31%4.62mg
Sodium
11%165mg
4.62 mgvs165 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
23.3%2.57mg
Zinc
42.5%4.68mg
2.57 mgvs4.68 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.066%2.43g
Water
0.19%7.16g
2.43 gvs7.16 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 300 calories of Sunflower Seeds vs Defatted Peanut Flour:
Comparing minerals per 300 calories for Sunflower Seeds vs Defatted Peanut Flour:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: