Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Vinespinach

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Vinespinach: 1579g

Roasted Sunflower Seeds have 30.6 times more energy per 100g than Vinespinach. It has very high energy density when compared to other foods. Raw Vinespinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Vinespinach	31%	11%	58%

Macro Nutrients

	Roasted Sunflower Seeds	Vinespinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	NA	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	99% 17g	NA	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	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	17.8% 9.96g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	702% 6316μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	291% 3.8mg	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	553% 2211μg	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	1789% 1611mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Vinespinach	Recommended Dietary Allowance
Calcium	3.6% 36mg	172% 1721mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	188% 1.7mg	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	237% 19mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	244% 1026mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	505% 11.6mg	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	117% 821mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	237% 8053mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	39.7% 1470g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.3 times more Vitamin B5 than Raw Vinespinach.
• While Raw Vinespinach contains more Vitamin A, 14.4 times more Vitamin B1, 19.3 times more Vitamin B2, 2.2 times more Vitamin B3, 9.1 times more Vitamin B6, 18.1 times more Vitamin B9 and 2231.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Selenium than Raw Vinespinach.
• While Raw Vinespinach contains 47.7 times more Calcium, 1.8 times more Copper, 9.7 times more Iron, 15.4 times more Magnesium, 10.7 times more Manganese, 1.4 times more Phosphorus, 18.4 times more Potassium, 245.1 times more Sodium, 2.5 times more Zinc and 2376.5 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 5.4 times more Fat than Raw Vinespinach.
• While Raw Vinespinach contains 4.3 times more Carbohydrate and 2.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Vinespinach have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Vinespinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.