Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Strawberries

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Strawberries: 938g

Roasted Sunflower Seeds have 18.2 times more energy per 100g than Strawberries. It has very high energy density when compared to other foods. Raw Strawberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Strawberries	7%	7%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Strawberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	4.96% 0.84g	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	55.4% 72g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	63.2% 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	31.6% 23g	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	% 18.7g	g per day for Men 19-50 years
Sucrose	NA	% 4.4g	g per day for Men 19-50 years
Fiber	15% 5.72g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Strawberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.04% 9.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.94% 1.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.5% 122μg	56.3% 225μg	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	613% 551mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Strawberries	Recommended Dietary Allowance
Calcium	3.6% 36mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.03% 41.3μg	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	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	157% 3.6mg	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	32% 225mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	42% 1434mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.63% 9.38mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	23% 853g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B5 and 4.9 times more Vitamin E than Raw Strawberries.
• While Raw Strawberries contain 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B9, 763.9 times more Vitamin C and 14.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Strawberries have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Copper, 2.6 times more Phosphorus, 10.9 times more Selenium and 2.1 times more Zinc than Raw Strawberries.
• While Raw Strawberries contain 4.2 times more Calcium, 2 times more Iron, 1.8 times more Magnesium, 3.3 times more Manganese, 3.3 times more Potassium and 1378.5 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 9.1 times more Fat, 19.1 times more Saturated Fat, 20 times more Omega 6 and 1.6 times more Protein than Raw Strawberries.
• While Raw Strawberries contain 17.1 times more Omega 3, 5.8 times more Carbohydrate, 32.6 times more Sugars and 3.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Strawberries have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Strawberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.