Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids: 600g

Roasted Sunflower Seeds have 11.6 times more energy per 100g than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids. It has very high energy density when compared to other foods. Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	4%	0%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, 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	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.35% 0.06g	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	60.2% 78.3g	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	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	15.8% 6g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	6.46% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	12.5% 0.16mg	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	4.5% 18μg	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	22% 20mg	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	NA	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	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.6% 36mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	33.3% 0.3mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	39.4% 0.91mg	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	12% 84mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	20.5% 696mg	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	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	7.64% 0.84mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	14% 517g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Fruit Salad, (peach And Pear And Apricot And Pineapple And Cherry), Canned, Juice Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids:

• 300 calories of Roasted Sunflower Seeds have 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 11.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 6.8 times more Vitamin B9 than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• While 300 kcal of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids contain more Vitamin A and 27.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids:

• 300 calories of Roasted Sunflower Seeds have 3.1 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.2 times more Manganese, 7.1 times more Phosphorus and 3.2 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• While 300 kcal of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids contain 1.8 times more Calcium, 1.6 times more Potassium and 835.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 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 142.6 times more Fat, 112.1 times more Saturated Fat, 281.6 times more Omega 6 and 3.3 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
• While 300 kcal of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids contain 6.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Omega 3 in 300 calories.