Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Peanut Flavor Canned Meal Supplement Drink

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Peanut Flavor Canned Meal Supplement Drink: 297g

Roasted Sunflower Seeds have 5.8 times more energy per 100g than Peanut Flavor Canned Meal Supplement Drink. It has very high energy density when compared to other foods. Peanut Flavor Canned Meal Supplement Drink having average energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Peanut Flavor Canned Meal Supplement Drink?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%

Macro Nutrients

	Roasted Sunflower Seeds	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	0% 0g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	15% 5.72g	NA	38g per day for Men 19-50 years
Protein	17.8% 9.96g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	101% 5.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	123% 1.6mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.6% 1.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	2.3% 2.08mg	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	89.7% 13.5mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Calcium	3.6% 36mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	9.9% 0.089mg	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	81.7% 6.53mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	11.3% 47.5mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	9.17% 0.21mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	6.24% 231g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Peanut Flavor Canned Meal Supplement Drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Peanut Flavor Canned Meal Supplement Drink?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Peanut Flavor Canned Meal Supplement Drink:

• 300 calories of Roasted Sunflower Seeds have 50.3 times more Vitamin E than Peanut Flavor Canned Meal Supplement Drink.
• While 300 kcal of Peanut Flavor Canned Meal Supplement Drink contain 23.4 times more Vitamin B1, 30.5 times more Vitamin B2, 5.4 times more Vitamin B3, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin B12
• 300 calories of Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Peanut Flavor Canned Meal Supplement Drink:

• 300 calories of Roasted Sunflower Seeds have 10.6 times more Copper, 1.4 times more Magnesium, 5.2 times more Manganese, 1.8 times more Phosphorus and 2.2 times more Zinc than Peanut Flavor Canned Meal Supplement Drink.
• While 300 kcal of Peanut Flavor Canned Meal Supplement Drink contain 9.1 times more Calcium, 3.3 times more Iron, 103.7 times more Sodium and 373.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Peanut Flavor Canned Meal Supplement Drink contain similar levels of Potassium per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 2.8 times more Fat, 1.6 times more Saturated Fat and 32.9 times more Omega 6 than Peanut Flavor Canned Meal Supplement Drink.
• While 300 kcal of Peanut Flavor Canned Meal Supplement Drink contain 3.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Peanut Flavor Canned Meal Supplement Drink offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Peanut Flavor Canned Meal Supplement Drink provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Peanut Flavor Canned Meal Supplement Drink provide inadequate amounts of Omega 3 in 300 calories.