Comparing Nutrients in 300 calories Sunflower Seeds VS Syrups, chocolate, fudge-type

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Syrups, chocolate, fudge-type: 85.7g

Sunflower Seeds have 1.7 times more energy per 100g than Syrups, chocolate, fudge-type. It has very high energy density when compared to other foods. Syrups, chocolate, fudge-type having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Syrups, chocolate, fudge-type?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Sunflower Seeds	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	7.86% 7.63g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	10.7% 3.4g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.3% 0.86mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	41.5% 54g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	41% 30g	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	6.3% 2.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	7.04% 3.94g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.095% 0.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	2.43% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	1.3% 0.017mg	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	0.86% 3.43μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.14% 0.051μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.19% 0.17mg	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	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	4% 40mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	33% 0.3mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	14% 0.32mg	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% 83mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	7.16% 243mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	3.6% 1.97μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	19.8% 297mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	6.47% 0.71mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.51% 18.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Syrups, chocolate, fudge-type:

• Dried Sunflower Seed Kernels have 26.1 times more Vitamin B1, 2.3 times more Vitamin B2, 20 times more Vitamin B3, 5.7 times more Vitamin B5, 40.3 times more Vitamin B6, 34 times more Vitamin B9 and 8 times more Vitamin E than Syrups, chocolate, fudge-type.
• Both Dried Sunflower Seed Kernels as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Syrups, chocolate, fudge-type:

• Dried Sunflower Seed Kernels have 3.1 times more Copper, 2.4 times more Iron, 4.1 times more Magnesium, 3.2 times more Manganese, 4.1 times more Phosphorus, 1.4 times more Potassium, 13.8 times more Selenium and 3.6 times more Zinc than Syrups, chocolate, fudge-type.
• While Syrups, chocolate, fudge-type contain 64.1 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Syrups, chocolate, fudge-type have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 3.5 times more Fat, 55.5 times more Omega 6, 1.8 times more Fiber and 2.7 times more Protein than Syrups, chocolate, fudge-type.
• While Syrups, chocolate, fudge-type contain 1.5 times more Saturated Fat, 5.2 times more Carbohydrate and 22.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Syrups, chocolate, fudge-type have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Syrups, chocolate, fudge-type have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.