Comparing Nutrients in 300 calories Sunflower Seeds VS Bosc Pears

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Bosc Pears: 448g

Sunflower Seeds have 8.7 times more energy per 100g than Bosc Pears. It has very high energy density when compared to other foods. Raw Bosc Pears having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Sunflower Seeds	Bosc Pears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.42% 0.4g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	NA	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	55.5% 72g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	63% 46g	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	35% 25.3g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 9.45g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	36.5% 14g	38g per day for Men 19-50 years
Protein	19% 10.7g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Bosc Pears	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.5% 4.48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	7.23% 0.094mg	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	7.84% 31.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	14% 12.5mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.4% 23.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Bosc Pears	Recommended Dietary Allowance
Calcium	4% 40mg	4.48% 44.8mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	51.7% 0.47mg	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	8.4% 0.67mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	7.46% 31.3mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	9.15% 0.21mg	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	8.96% 62.7mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.3% 4.48mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	10% 372g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 14.1 times more Vitamin B1, 1.8 times more Vitamin B2, 6.3 times more Vitamin B3, 2.3 times more Vitamin B5, 7.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 33.6 times more Vitamin E than Raw Bosc Pears.
• While Raw Bosc Pears contain 17.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Bosc Pears have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Bosc Pears:

• Dried Sunflower Seed Kernels have 2 times more Copper, 4 times more Iron, 5.3 times more Magnesium, 4.8 times more Manganese, 5.4 times more Phosphorus, more Selenium and 4.4 times more Zinc than Raw Bosc Pears.
• While Raw Bosc Pears contain 1.6 times more Potassium and 153.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Bosc Pears have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 65.6 times more Fat and 6.6 times more Protein than Raw Bosc Pears.
• While Raw Bosc Pears contain 7 times more Carbohydrate, 34 times more Sugars and 3.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Bosc Pears have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Bosc Pears have insufficient amounts of Glucose and Sucrose in 300 kcal.