Comparing Nutrients in 300 calories Sunflower Seeds VS Sugar-apples

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Sugar-apples: 319g

Sunflower Seeds have 6.2 times more energy per 100g than Sugar-apples. It has very high energy density when compared to other foods. Raw Sugar-apples having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.95% 0.93g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.75% 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	58% 75.4g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	37% 14g	38g per day for Men 19-50 years
Protein	19% 10.7g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sugar-apples	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	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	49% 0.64mg	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	11% 44.7μg	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	129% 116mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Calcium	4% 40mg	7.66% 76.6mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	30.5% 0.27mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	NA	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	3.5% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	1.9% 28.7mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	6.3% 234g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Sugar-apples:

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Sugar-apples.
• While Raw Sugar-apples contain 2 times more Vitamin B2 and 161.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Sugar-apples have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Sugar-apples:

• Dried Sunflower Seed Kernels have 3.4 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 3.3 times more Phosphorus, 14.2 times more Selenium and 8 times more Zinc than Raw Sugar-apples.
• While Raw Sugar-apples contain 1.9 times more Calcium, 2.4 times more Potassium and 96.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 28.6 times more Fat, 14.9 times more Saturated Fat, 92.8 times more Omega 6 and 1.6 times more Protein than Raw Sugar-apples.
• While Raw Sugar-apples contain 7.3 times more Carbohydrate and 3.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Sugar-apples have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Sugar-apples have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.