Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Celeriac

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Celeriac: 714g

Roasted Sunflower Seeds have 13.9 times more energy per 100g than Celeriac. It has very high energy density when compared to other foods. Raw Celeriac having low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Celeriac?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Celeriac	13%	6%	81%

Macro Nutrients

	Roasted Sunflower Seeds	Celeriac	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.76% 0.56g	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	6.2% 1.06g	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	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	15.8% 11.4g	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	34% 13g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Celeriac	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	91% 1.18mg	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	14.3% 57μg	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	63.5% 57mg	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	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Celeriac	Recommended Dietary Allowance
Calcium	3.6% 36mg	30.7% 307mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	55.6% 0.5mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	49% 1.13mg	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	117% 821mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	63% 2143mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	47.6% 714mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	17% 629g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Celeriac:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B5, 2.1 times more Vitamin B9 and 5.2 times more Vitamin E than Raw Celeriac.
• While Raw Celeriac contains 6.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B6, 79.2 times more Vitamin C and 210.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Celeriac have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Celeriac:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Copper and 8.2 times more Selenium than Raw Celeriac.
• While Raw Celeriac contains 8.5 times more Calcium, 2.6 times more Iron, 2.1 times more Magnesium, 1.4 times more Phosphorus, 4.9 times more Potassium, 461.9 times more Sodium and 1016.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Celeriac have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 12 times more Fat, 4.8 times more Saturated Fat and 16 times more Omega 6 than Raw Celeriac.
• While Raw Celeriac contains 5.3 times more Carbohydrate, 8.1 times more Sugars and 2.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Celeriac have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Celeriac have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.