Comparing Nutrients in 300 calories Sunflower Seeds VS Laver Seaweed

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Laver Seaweed: 857g

Sunflower Seeds have 16.7 times more energy per 100g than Laver Seaweed. It has very high energy density when compared to other foods. Raw Laver Seaweed having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Sunflower Seeds	Laver Seaweed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.2% 0.034g	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	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	5.8% 4.2g	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	6.77% 2.57g	38g per day for Men 19-50 years
Protein	19% 10.7g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	248% 2229μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	294% 3.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	89.3% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	105% 1.36mg	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	313% 1251μg	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	371% 334mg	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	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.6% 34.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Laver Seaweed	Recommended Dietary Allowance
Calcium	4% 40mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	251% 2.26mg	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	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	4.1% 17mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	368% 8.47mg	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	71% 497mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	89.7% 3051mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	27.4% 411mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	82% 9mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	19.7% 729g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin E than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 1446.1 times more Vitamin A, 21 times more Vitamin B2, 2.9 times more Vitamin B3, 7.7 times more Vitamin B5, 2 times more Vitamin B6, 10.7 times more Vitamin B9, 464.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Laver Seaweed have similar amounts of Vitamin B1 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Laver Seaweed:

• Dried Sunflower Seed Kernels have 9.7 times more Magnesium and 4.5 times more Selenium than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 15 times more Calcium, 2.4 times more Copper, 5.7 times more Iron, 8.5 times more Manganese, 1.5 times more Phosphorus, 9.2 times more Potassium, 89 times more Sodium, 3.5 times more Zinc and 300 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 11 times more Fat, 4.4 times more Saturated Fat, 345.4 times more Omega 6 and 1.7 times more Fiber than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 4.3 times more Carbohydrate, 3.1 times more Sugars and 4.7 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Laver Seaweed have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Laver Seaweed have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.