Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Pumpkin Pie Mix

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Pumpkin Pie Mix: 289g

Sunflower Seeds have 5.6 times more energy per 100g than Canned Pumpkin Pie Mix. It has very high energy density when compared to other foods. Canned Pumpkin Pie Mix having average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Pumpkin Pie Mix?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Sunflower Seeds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.051% 0.009g	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	58.6% 76g	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	63% 24g	38g per day for Men 19-50 years
Protein	19% 10.7g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	6.74% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	35.3% 0.46mg	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	25.2% 101μg	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	11.2% 10mg	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	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	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	4% 40mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	21.8% 0.2mg	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	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	50.3% 1.16mg	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	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	5.77% 3.17μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	5.57% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Pumpkin Pie Mix:

• Dried Sunflower Seed Kernels have 16.5 times more Vitamin B1, 4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 776.8 times more Vitamin A, 1.9 times more Vitamin B2, 5.7 times more Vitamin B5 and 14 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Pumpkin Pie Mix have similar amounts of Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Pumpkin Pie Mix:

• Dried Sunflower Seed Kernels have 4.7 times more Copper, 3.6 times more Magnesium, 2.6 times more Phosphorus, 8.6 times more Selenium and 3.3 times more Zinc than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 2.7 times more Calcium, 129.8 times more Sodium and 84.9 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Pumpkin Pie Mix have similar amounts of Iron, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 70.5 times more Fat, 12.2 times more Saturated Fat, 1368.3 times more Omega 6 and 3.4 times more Protein than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 7.4 times more Carbohydrate and 5.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Pumpkin Pie Mix have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Pumpkin Pie Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.