Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Okara
Weight per 300 calories
Roasted Sunflower Seeds
51.5g
Okara
395g
Roasted Sunflower Seeds have 7.7 times more energy per 100g than Okara. It has very high energy density when compared to other foods. Okara having average energy density.
Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Okara?
Roasted Sunflower Seeds VS Okara Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Okara?
Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Okara:
300 calories of Roasted Sunflower Seeds have 1.6 times more Vitamin B2, 9.2 times more Vitamin B3 and 10.4 times more Vitamin B5 than Okara.
While 300 kcal of Okara contain 1.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Okara provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
300 calories of Okara have insufficient amounts of Vitamin B3
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Okara have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Okara:
300 calories of Roasted Sunflower Seeds have 2.5 times more Phosphorus and 1.2 times more Zinc than Okara.
While 300 kcal of Okara contain 8.8 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.9 times more Potassium and 521 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Okara contain similar levels of Copper and Selenium 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 3.8 times more Fat, 3.5 times more Saturated Fat and 6.4 times more Omega 6 than Okara.
While 300 kcal of Okara contain 9.9 times more Omega 3, 3.9 times more Carbohydrate and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Okara offer comparable quantities of Energy per 300 calories.
300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3