Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Peaches, canned, extra light syrup, solids and liquids

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Peaches, canned, extra light syrup, solids and liquids: 714g

Roasted Sunflower Seeds have 13.9 times more energy per 100g than Peaches, canned, extra light syrup, solids and liquids . It has very high energy density when compared to other foods. Peaches, canned, extra light syrup, solids and liquids having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Peaches, canned, extra light syrup, solids and liquids ?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Peaches, canned, extra light syrup, solids and liquids	3%	2%	95%

Macro Nutrients

	Roasted Sunflower Seeds	Peaches, canned, extra light syrup, 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	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0.45% 0.007g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	1.97% 0.34g	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	61% 79.3g	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	18.8% 7.14g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Peaches, canned, extra light syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	10.4% 0.14mg	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	5.36% 21.4μg	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	24% 21.4mg	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	Peaches, canned, extra light syrup, solids and liquids	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	39.7% 0.36mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	14.6% 0.34mg	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	11.2% 78.6mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	15.5% 529mg	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	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	17% 630g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Peaches, Canned, Extra Light Syrup, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Peaches, canned, extra light syrup, solids and liquids ?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Peaches, canned, extra light syrup, solids and liquids :

• 300 calories of Roasted Sunflower Seeds have 10.2 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.7 times more Vitamin B9 than Peaches, canned, extra light syrup, solids and liquids .
• While 300 kcal of Peaches, canned, extra light syrup, solids and liquids contain more Vitamin A, 2.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 29.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Peaches, canned, extra light syrup, solids and liquids provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• 300 calories of Peaches, canned, extra light syrup, solids and liquids have insufficient amounts of Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Peaches, canned, extra light syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Peaches, canned, extra light syrup, solids and liquids :

• 300 calories of Roasted Sunflower Seeds have 2.6 times more Copper, 1.9 times more Magnesium, 3.2 times more Manganese, 7.6 times more Phosphorus and 4.2 times more Zinc than Peaches, canned, extra light syrup, solids and liquids .
• While 300 kcal of Peaches, canned, extra light syrup, solids and liquids contain 1018.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Peaches, canned, extra light syrup, solids and liquids contain similar levels of Iron and Potassium per 300 calories.
• 300 calories of Peaches, canned, extra light syrup, solids and liquids lack sufficient amounts of Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Peaches, canned, extra light syrup, solids and liquids lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 35.9 times more Fat, 34.2 times more Saturated Fat, 50.3 times more Omega 6 and 3.5 times more Protein than Peaches, canned, extra light syrup, solids and liquids .
• While 300 kcal of Peaches, canned, extra light syrup, solids and liquids contain 6.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Peaches, canned, extra light syrup, solids and liquids offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Peaches, canned, extra light syrup, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Peaches, canned, extra light syrup, solids and liquids provide inadequate amounts of Omega 3 in 300 calories.