Comparing Nutrients in 300 calories Sunflower Seeds VS Dried Oriental Radishes

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Dried Oriental Radishes: 111g

Sunflower Seeds have 2.2 times more energy per 100g than Dried Oriental Radishes. It has very high energy density when compared to other foods. Dried Oriental Radishes having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Dried Oriental Radishes?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.76% 0.13g	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	54% 70g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	57% 41.3g	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	69.6% 26.5g	38g per day for Men 19-50 years
Protein	19% 10.7g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Oriental Radishes	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	52.6% 0.68mg	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	81.6% 327μg	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	0% 0mg	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	0.074% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	4% 40mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	201% 1.8mg	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	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	26% 0.6mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	114% 3868mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	20.5% 308mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.59% 21.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Dried Oriental Radishes:

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1 and 1632 times more Vitamin E than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 4.1 times more Vitamin B2, 3.5 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Oriental Radishes have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Dried Oriental Radishes:

• Dried Sunflower Seed Kernels have 1.7 times more Manganese, 1.5 times more Phosphorus and 35.1 times more Selenium than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 17.4 times more Calcium, 2 times more Copper, 2.8 times more Iron, 11.7 times more Potassium and 66.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Oriental Radishes have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 33.2 times more Fat, 9.5 times more Saturated Fat, 91.4 times more Omega 6 and 1.2 times more Protein than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 7.4 times more Omega 3, 6.8 times more Carbohydrate, 30.7 times more Sugars and 6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Oriental Radishes have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Dried Oriental Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.