Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Frozen novelties, ice type, pop

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Frozen novelties, ice type, pop: 380g

Roasted Sunflower Seeds have 7.4 times more energy per 100g than Frozen novelties, ice type, pop. It has very high energy density when compared to other foods. Frozen novelties, ice type, pop having average energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Frozen novelties, ice type, pop?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen novelties, ice type, pop	0%	3%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen novelties, ice type, pop	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.15% 0.049g	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	0.34% 0.057g	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	56% 73g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	71.5% 52g	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	14.2% 10.3g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	15% 5.72g	0% 0g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen novelties, ice type, pop	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	0.076% 0.004mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	0% 0mg	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	0% 0μg	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	2.95% 2.66mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen novelties, ice type, pop	Recommended Dietary Allowance
Calcium	3.6% 36mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7% 281μg	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	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	0.9% 3.8mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	1.68% 57mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	1.77% 26.6mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	5.18% 0.57mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	8.26% 306g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Frozen Novelties, Ice Type, Pop Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Frozen novelties, ice type, pop?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Frozen novelties, ice type, pop:

• 300 calories of Roasted Sunflower Seeds have more Vitamin B2, more Vitamin B3, 955.6 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Frozen novelties, ice type, pop.
• 300 calories of Frozen novelties, ice type, pop have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen novelties, ice type, pop have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Frozen novelties, ice type, pop:

• 300 calories of Roasted Sunflower Seeds have more Copper, 17.5 times more Magnesium, more Manganese, more Phosphorus, 7.7 times more Potassium, 53.8 times more Selenium and 4.8 times more Zinc than Frozen novelties, ice type, pop.
• While 300 kcal of Frozen novelties, ice type, pop contain 494.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Frozen novelties, ice type, pop contain similar levels of Iron per 300 calories.
• 300 calories of Frozen novelties, ice type, pop lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen novelties, ice type, pop lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 28.2 times more Fat, 54.5 times more Saturated Fat, 296.7 times more Omega 6, more Fiber and more Protein than Frozen novelties, ice type, pop.
• While 300 kcal of Frozen novelties, ice type, pop contain 5.9 times more Carbohydrate and 36.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Frozen novelties, ice type, pop offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen novelties, ice type, pop provide inadequate amounts of Omega 6, Fiber and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen novelties, ice type, pop provide inadequate amounts of Omega 3 in 300 calories.