Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Ground Sage

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Ground Sage: 95g

Roasted Sunflower Seeds have 1.8 times more energy per 100g than Ground Sage. It has very high energy density when compared to other foods. Ground Sage Spices having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Ground Sage?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Ground Sage	11%	29%	60%

Macro Nutrients

	Roasted Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	73.2% 1.17g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	2.97% 0.5g	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	44.5% 58g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	2.25% 1.63g	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	101% 38.4g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.2% 281μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	197% 2.56mg	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	65.2% 261μg	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	34.3% 31mg	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	47.5% 7.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1361% 1633μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Ground Sage	Recommended Dietary Allowance
Calcium	3.6% 36mg	157% 1573mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	80% 0.72mg	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	335% 26.8mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	130% 3mg	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	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	30% 1019mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	6.4% 3.52μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	40.7% 4.48mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.2% 7.6g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Ground Sage Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Ground Sage?

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

• 300 calories of Roasted Sunflower Seeds have 1.9 times more Vitamin E than Ground Sage.
• While 300 kcal of Ground Sage Spices contain more Vitamin A, 13.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 6.2 times more Vitamin B6, 2.1 times more Vitamin B9, 42.8 times more Vitamin C and 1173.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Sage Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Ground Sage:

• 300 calories of Roasted Sunflower Seeds have 1.3 times more Copper, 6.9 times more Phosphorus and 11.6 times more Selenium than Ground Sage.
• While 300 kcal of Ground Sage Spices contain 43.6 times more Calcium, 13.7 times more Iron, 6.1 times more Magnesium, 2.7 times more Manganese, 2.3 times more Potassium and 1.6 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• 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 2.1 times more Fat and 33.5 times more Omega 6 than Ground Sage.
• While 300 kcal of Ground Sage Spices contain 2.5 times more Saturated Fat, 32.9 times more Omega 3, 4.7 times more Carbohydrate and 6.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Ground Sage offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Ground Sage provide inadequate amounts of Omega 6