Comparing Nutrients in 300 calories Sunflower Seeds VS Strawberries

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Strawberries: 938g

Sunflower Seeds have 18.3 times more energy per 100g than Strawberries. It has very high energy density when compared to other foods. Raw Strawberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Strawberries	7%	7%	86%

Macro Nutrients

	Sunflower Seeds	Strawberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	4.96% 0.84g	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	55.4% 72g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	63.2% 46g	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	31.6% 23g	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	% 18.7g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 4.4g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	19% 10.7g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Strawberries	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	1.04% 9.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.94% 1.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 117μg	56.3% 225μg	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	613% 551mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Strawberries	Recommended Dietary Allowance
Calcium	4% 40mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.03% 41.3μg	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	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	157% 3.6mg	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% 225mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	42% 1434mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.63% 9.38mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	23% 853g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.4 times more Vitamin B1, 1.6 times more Vitamin B6 and 6.6 times more Vitamin E than Raw Strawberries.
• While Raw Strawberries contain 2 times more Vitamin B5, 1.9 times more Vitamin B9, 766.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Strawberries have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Strawberries:

• Dried Sunflower Seed Kernels have 2.1 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 7.3 times more Selenium and 2 times more Zinc than Raw Strawberries.
• While Raw Strawberries contain 3.7 times more Calcium, 1.4 times more Iron, 3.6 times more Manganese, 4.3 times more Potassium and 350.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 9.4 times more Fat, 16.3 times more Saturated Fat, 14 times more Omega 6 and 1.7 times more Protein than Raw Strawberries.
• While Raw Strawberries contain 19.8 times more Omega 3, 7 times more Carbohydrate, 34.1 times more Sugars and 4.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Strawberries have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Strawberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.