Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Teff

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Teff: 81.7g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Teff. It has very high energy density when compared to other foods. Raw Teff having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Teff	14%	6%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	4.5% 0.77g	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	46% 59.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	2.07% 1.5g	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	0.53% 0.38g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	15% 5.72g	17.2% 6.54g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	30.3% 0.39mg	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	NA	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	NA	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	0.44% 0.065mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1.3% 1.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Calcium	3.6% 36mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	73.6% 0.66mg	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	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	36% 150mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	328% 7.55mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	6.54% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.19% 7.2g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Teff Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Sunflower Seeds have 1.3 times more Vitamin B3, 4.7 times more Vitamin B5 and 205.7 times more Vitamin E than Teff.
• While 300 kcal of Raw Teff contain 5.8 times more Vitamin B1 and 1.7 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Teff provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 300 calories of Teff have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Teff have insufficient amounts of Vitamin A and Vitamin K in 300 calories.

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

• 300 calories of Roasted Sunflower Seeds have 1.4 times more Copper, 1.7 times more Phosphorus, 1.3 times more Potassium and 11.4 times more Selenium than Teff.
• While 300 kcal of Raw Teff contain 4.1 times more Calcium, 3.2 times more Iron, 2.3 times more Magnesium and 6.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Teff contain similar levels of Zinc per 300 calories.
• 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 13.2 times more Fat, 7.3 times more Saturated Fat and 22.1 times more Omega 6 than Teff.
• While 300 kcal of Raw Teff contain 3.1 times more Omega 3 and 4.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Teff offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Teff provide inadequate amounts of Omega 6