Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Mixed Vegetables

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Mixed Vegetables: 612g

Sunflower Seeds have 11.9 times more energy per 100g than Canned Mixed Vegetables. It has very high energy density when compared to other foods. Canned Mixed Vegetables, Solids having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Mixed Vegetables?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Sunflower Seeds	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	3.13% 0.53g	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	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	20.4% 14.8g	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	48.3% 18.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	397% 3569μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	37.2% 0.48mg	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	36.7% 147μg	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% 30.6mg	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	12% 1.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	4% 40mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	49.7% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.66% 227μg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	151% 3.48mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	52.4% 1782mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	3.34% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	14.4% 533g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Mixed Vegetables:

• Dried Sunflower Seed Kernels have 2.7 times more Vitamin B1, 1.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 10.2 times more Vitamin E than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 2316.1 times more Vitamin A, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9, 42.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Mixed Vegetables:

• Dried Sunflower Seed Kernels have 2.1 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus and 14.8 times more Selenium than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 4.1 times more Calcium, 2.4 times more Iron, 3.5 times more Manganese, 5.4 times more Potassium, 283.4 times more Sodium and 219.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Mixed Vegetables, Solids have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 17.3 times more Fat, 7.3 times more Saturated Fat and 22.2 times more Omega 6 than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 6.4 times more Omega 3, 5.5 times more Carbohydrate, 11 times more Sugars, 4.2 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Mixed Vegetables, Solids have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Mixed Vegetables, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.