Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Rhubarb

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Rhubarb: 1429g

Roasted Sunflower Seeds have 27.7 times more energy per 100g than Rhubarb. It has very high energy density when compared to other foods. Raw Rhubarb having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Rhubarb	15%	8%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Rhubarb	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	8.3% 1.4g	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	50% 65g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	21.7% 15.7g	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	67.7% 25.7g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Rhubarb	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	26.4% 0.34mg	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	25% 100μg	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	127% 114mg	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	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	349% 419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Rhubarb	Recommended Dietary Allowance
Calcium	3.6% 36mg	123% 1229mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	33.3% 0.3mg	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	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	122% 2.8mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	121% 4114mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	3.8% 57mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	36% 1337g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 3.5 times more Vitamin E than Raw Rhubarb.
• While Raw Rhubarb contains more Vitamin A, 5.2 times more Vitamin B1, 3.4 times more Vitamin B2, 158.4 times more Vitamin C and 300.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Rhubarb have similar amounts of Vitamin B3 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Rhubarb have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Rhubarb:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Copper, 3 times more Phosphorus, 2.6 times more Selenium and 1.9 times more Zinc than Raw Rhubarb.
• While Raw Rhubarb contains 34 times more Calcium, 1.6 times more Iron, 2.6 times more Magnesium, 2.6 times more Manganese, 9.4 times more Potassium, 37 times more Sodium and 2161.9 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 times more Fat, 3.6 times more Saturated Fat and 11.9 times more Omega 6 than Raw Rhubarb.
• While Raw Rhubarb contains 5.2 times more Carbohydrate, 11.2 times more Sugars, 4.5 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Rhubarb have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Rhubarb have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.