Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Frozen Naranjilla Pulp

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Frozen Naranjilla Pulp: 1200g

Roasted Sunflower Seeds have 23.3 times more energy per 100g than Frozen Naranjilla Pulp. It has very high energy density when compared to other foods. Frozen Naranjilla Pulp having very low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Frozen Naranjilla Pulp?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen Naranjilla Pulp	6%	7%	87%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	NA	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	99% 17g	NA	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	54.5% 70.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	62% 45g	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	17.2% 12.5g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 20.6g	g per day for Men 19-50 years
Fiber	15% 5.72g	34.7% 13g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	9.43% 5.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Vitamin A	0% 0μg	37.3% 336μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	45% 0.54mg	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	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	53% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	99% 1.3mg	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	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	42.7% 38.4mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Calcium	3.6% 36mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	37.3% 0.34mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	35% 0.8mg	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	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	30% 1117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Frozen Naranjilla Pulp:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B2, 1.4 times more Vitamin B5, 3.4 times more Vitamin B9 and 1.5 times more Vitamin E than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains more Vitamin A, 9.9 times more Vitamin B1, 4.8 times more Vitamin B3, 3.1 times more Vitamin B6, 53.2 times more Vitamin C and 125.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Frozen Naranjilla Pulp:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Copper, 1.4 times more Manganese, 4.1 times more Phosphorus, 8.5 times more Selenium and 2.3 times more Zinc than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 2.7 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 5.5 times more Potassium, 31 times more Sodium and 1805.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.7 times more Fat and 1.9 times more Protein than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 5.7 times more Carbohydrate, 31.9 times more Sugars and 2.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Naranjilla Pulp have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Naranjilla Pulp have insufficient amounts of Glucose and Sucrose in 300 kcal.