Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Bartlett Pears

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Bartlett Pears: 476g

Roasted Sunflower Seeds have 9.2 times more energy per 100g than Bartlett Pears. It has very high energy density when compared to other foods. Raw Bartlett Pears having low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Bartlett Pears?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bartlett Pears	2%	2%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Bartlett Pears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.79% 0.76g	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	55% 71.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	63.6% 46g	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	44.4% 32g	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	% 2.05g	g per day for Men 19-50 years
Fiber	15% 5.72g	39% 14.8g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bartlett Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.53% 4.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	4.76% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	9.52% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	9.52% 0.12mg	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	7.14% 28.6μg	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	23.3% 21mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bartlett Pears	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	41.3% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	7.66% 0.18mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0.87% 0.48μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.32% 4.76mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	11% 401g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Bartlett Pears:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.6 times more Vitamin B3, 18.1 times more Vitamin B5, 3.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 23.5 times more Vitamin E than Raw Bartlett Pears.
• While Raw Bartlett Pears contain 29 times more Vitamin C and 13 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Bartlett Pears have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Bartlett Pears have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Bartlett Pears:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 6.2 times more Manganese, 11.4 times more Phosphorus, 85.8 times more Selenium and 7.2 times more Zinc than Raw Bartlett Pears.
• While Raw Bartlett Pears contain 647.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Bartlett Pears have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 33.7 times more Fat and 5.4 times more Protein than Raw Bartlett Pears.
• While Raw Bartlett Pears contain 5.8 times more Carbohydrate, 32.8 times more Sugars and 2.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Bartlett Pears have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Bartlett Pears have insufficient amounts of Glucose and Sucrose in 300 kcal.