Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Canned Mixed Vegetables

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Canned Mixed Vegetables: 612g

Roasted Sunflower Seeds have 11.9 times more energy per 100g than Canned Mixed Vegetables. It has very high energy density when compared to other foods. Canned Mixed Vegetables, Solids having low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Canned Mixed Vegetables?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	3.13% 0.53g	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	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	20.4% 14.8g	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	48.3% 18.4g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	397% 3569μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	37.2% 0.48mg	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	36.7% 147μg	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% 30.6mg	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	12% 1.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	3.6% 36mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	49.7% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.66% 227μg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	151% 3.48mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	52.4% 1782mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	3.34% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	14.4% 533g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Canned Mixed Vegetables:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.1 times more Vitamin B5 and 7.6 times more Vitamin E than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain more Vitamin A, 5.2 times more Vitamin B1, 2.3 times more Vitamin B2, 42.4 times more Vitamin C and 80.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Mixed Vegetables, Solids have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Canned Mixed Vegetables:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Copper, 2.3 times more Phosphorus and 22.3 times more Selenium than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 4.6 times more Calcium, 3.3 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 4.1 times more Potassium, 847.3 times more Sodium and 861.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Mixed Vegetables, Solids have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 16.8 times more Fat, 8.6 times more Saturated Fat and 31.7 times more Omega 6 than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 5.5 times more Omega 3, 4.6 times more Carbohydrate, 10.5 times more Sugars, 3.2 times more Fiber and 1.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Mixed Vegetables, Solids have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Mixed Vegetables, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.