Comparing Nutrients in 300 calories Sunflower Seeds VS Ground Sage

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Ground Sage: 95g

Sunflower Seeds have 1.9 times more energy per 100g than Ground Sage. It has very high energy density when compared to other foods. Ground Sage Spices having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Ground Sage?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Sage	11%	29%	60%

Macro Nutrients

	Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	73.2% 1.17g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	2.97% 0.5g	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	44.5% 58g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	2.25% 1.63g	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	101% 38.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	31.2% 281μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	197% 2.56mg	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	65.2% 261μg	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	34.3% 31mg	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	47.5% 7.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1361% 1633μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Calcium	4% 40mg	157% 1573mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	80% 0.72mg	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	335% 26.8mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	130% 3mg	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	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	30% 1019mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	6.4% 3.52μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	40.7% 4.48mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.2% 7.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Ground Sage:

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin E than Ground Sage Spices.
• While Ground Sage Spices contain 182.3 times more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3.7 times more Vitamin B6, 2.2 times more Vitamin B9, 42.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Sage Spices have similar amounts of Vitamin B1 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Ground Sage Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Ground Sage:

• Dried Sunflower Seed Kernels have 1.3 times more Copper, 3.9 times more Phosphorus and 7.7 times more Selenium than Ground Sage Spices.
• While Ground Sage Spices contain 39.3 times more Calcium, 9.9 times more Iron, 2.4 times more Magnesium, 3 times more Manganese, 3.1 times more Potassium and 1.7 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 2.2 times more Fat and 23.5 times more Omega 6 than Ground Sage Spices.
• While Ground Sage Spices contain 2.9 times more Saturated Fat, 38 times more Omega 3, 5.6 times more Carbohydrate and 8.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Sage Spices have similar amounts of Energy and Protein per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Ground Sage Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.