Comparing Nutrients in 300 calories Sunflower Seeds VS Curry Powder

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Curry Powder: 92g

Sunflower Seeds have 1.8 times more energy per 100g than Curry Powder. It has very high energy density when compared to other foods. Curry Powder Spice having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Curry Powder?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Curry Powder	14%	31%	55%

Macro Nutrients

	Sunflower Seeds	Curry Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	15% 2.57g	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	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	3.5% 2.55g	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	1% 0.73g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.57g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	129% 49g	38g per day for Men 19-50 years
Protein	19% 10.7g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Curry Powder	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.1% 0.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	7.46% 0.097mg	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	13% 51.7μg	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	0.72% 0.65mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	76.8% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Curry Powder	Recommended Dietary Allowance
Calcium	4% 40mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	123% 1.1mg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	333% 7.66mg	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	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	67.6% 37.2μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	39.4% 4.34mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.22% 8.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Curry Powder:

• Dried Sunflower Seed Kernels have 4.7 times more Vitamin B1, 1.4 times more Vitamin B3, 7.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Curry Powder Spice.
• While Curry Powder Spice contains 1.7 times more Vitamin B5, 1.3 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Curry Powder Spice have similar amounts of Vitamin B2 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Curry Powder Spice 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 Curry Powder:

• Curry Powder Spice contains 12.1 times more Calcium, 6.5 times more Iron, 1.4 times more Magnesium, 7.6 times more Manganese, 3.3 times more Potassium, 1.4 times more Selenium, 10.4 times more Sodium and 1.7 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Curry Powder Spice have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 2 times more Fat, 1.5 times more Saturated Fat and 4.6 times more Omega 6 than Curry Powder Spice.
• While Curry Powder Spice contains 8 times more Omega 3, 5 times more Carbohydrate, 1.9 times more Sugars and 11.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Curry Powder Spice have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.