Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Apricots, canned, heavy syrup pack, with skin, solids and liquids

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Apricots, canned, heavy syrup pack, with skin, solids and liquids: 361g

Roasted Sunflower Seeds have 7 times more energy per 100g than Apricots, canned, heavy syrup pack, with skin, solids and liquids. It has very high energy density when compared to other foods. Apricots, canned, heavy syrup pack, with skin, solids and liquids having average energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Apricots, canned, heavy syrup pack, with skin, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Apricots, canned, heavy syrup pack, with skin, solids and liquids	2%	1%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	99% 72g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	3.42% 1.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 224μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	6.1% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	6.65% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	15% 0.2mg	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	30.5% 122μg	1.8% 7.23μg	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	12.4% 11.2mg	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	89.7% 13.5mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	6.63% 7.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.25% 32.5mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	31.3% 0.28mg	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	24.5% 1.96mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	6.02% 25.3mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	8% 0.18mg	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	85% 595mg	6.2% 43.4mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0.66% 0.36μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.96% 14.5mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	7.58% 280g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Apricots, Canned, Heavy Syrup Pack, With Skin, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Apricots, canned, heavy syrup pack, with skin, solids and liquids?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Apricots, canned, heavy syrup pack, with skin, solids and liquids:

• 300 calories of Roasted Sunflower Seeds have 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 10.9 times more Vitamin B5, 2.1 times more Vitamin B6, 16.9 times more Vitamin B9 and 6.2 times more Vitamin E than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 300 kcal of Apricots, canned, heavy syrup pack, with skin, solids and liquids contain more Vitamin A, 1.3 times more Vitamin B1, 15.5 times more Vitamin C and 5.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• 300 calories of Apricots, canned, heavy syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Apricots, canned, heavy syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Apricots, canned, heavy syrup pack, with skin, solids and liquids:

• 300 calories of Roasted Sunflower Seeds have 3.3 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 13.7 times more Phosphorus, 113.1 times more Selenium and 6.9 times more Zinc than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 300 kcal of Apricots, canned, heavy syrup pack, with skin, solids and liquids contain 453.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Apricots, canned, heavy syrup pack, with skin, solids and liquids contain similar levels of Potassium per 300 calories.
• 300 calories of Apricots, canned, heavy syrup pack, with skin, solids and liquids lack sufficient amounts of Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Apricots, canned, heavy syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 88.8 times more Fat, 148.9 times more Saturated Fat, 311.7 times more Omega 6 and 5.2 times more Protein than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• While 300 kcal of Apricots, canned, heavy syrup pack, with skin, solids and liquids contain 6.3 times more Carbohydrate and 51 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Apricots, canned, heavy syrup pack, with skin, solids and liquids offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Apricots, canned, heavy syrup pack, with skin, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Apricots, canned, heavy syrup pack, with skin, solids and liquids provide inadequate amounts of Omega 3 in 300 calories.