Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Pie, fried pies, cherry

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Pie, fried pies, cherry: 95g

Roasted Sunflower Seeds have 1.8 times more energy per 100g than Pie, fried pies, cherry. It has very high energy density when compared to other foods. Pie, fried pies, cherry having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Pie, fried pies, cherry?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pie, fried pies, cherry	4%	44%	52%

Macro Nutrients

	Roasted Sunflower Seeds	Pie, fried pies, cherry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	27% 4.56g	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	31% 40.4g	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	6.5% 2.47g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pie, fried pies, cherry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.95% 8.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	2.2% 0.028mg	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	4.27% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.16% 0.076μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	1.37% 1.23mg	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	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	Pie, fried pies, cherry	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	4.96% 0.045mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	2.26% 9.5mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	9.25% 0.21mg	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	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	4.14% 2.28μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	23.7% 355mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.96% 35.7g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Pie, Fried Pies, Cherry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Pie, fried pies, cherry?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Pie, fried pies, cherry:

• 300 calories of Roasted Sunflower Seeds have 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 34.7 times more Vitamin B5, 14.6 times more Vitamin B6 and 7.1 times more Vitamin B9 than Pie, fried pies, cherry.
• While 300 kcal of Pie, fried pies, cherry contain 2.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 300 calories of Pie, fried pies, cherry have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie, fried pies, cherry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Pie, fried pies, cherry:

• 300 calories of Roasted Sunflower Seeds have 21.1 times more Copper, 1.7 times more Iron, 7 times more Magnesium, 5.1 times more Manganese, 14.6 times more Phosphorus, 7.1 times more Potassium, 17.9 times more Selenium and 12.5 times more Zinc than Pie, fried pies, cherry.
• While 300 kcal of Pie, fried pies, cherry contain 229.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Pie, fried pies, cherry lack sufficient amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pie, fried pies, cherry lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 1.7 times more Fat, 3.7 times more Omega 6, 2.3 times more Fiber and 3.5 times more Protein than Pie, fried pies, cherry.
• While 300 kcal of Pie, fried pies, cherry contain 15.2 times more Omega 3 and 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pie, fried pies, cherry offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Pie, fried pies, cherry provide inadequate amounts of Protein