Comparing Nutrients in 300 calories Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Sunflower Seeds

Weight per 300 calories

• Dry Roasted Sunflower Seed Kernels From Shell with Salt: 55g
• Sunflower Seeds: 51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	8.96% 2.87g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	2.37% 0.038g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.47% 8.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	1.86% 1.35g	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	0% 0g	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	% 0.016g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	% 1.3g	g per day for Men 19-50 years
Fiber	13% 4.95g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	19% 10.6g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.85% 0.058mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.4% 3.87mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	53% 0.69mg	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	32.6% 130μg	29% 117μg	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	0.85% 0.77mg	0.8% 0.72mg	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	96% 14.3mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	103% 0.92mg	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	26% 2.1mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	43.6% 1mg	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	91% 635mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	79.2% 43.6μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	220% 3301mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.018% 0.66g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 6.7 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 1.3 times more Vitamin E than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.9 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium and 714 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Iron and 2.4 times more Magnesium than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dried Sunflower Seed Kernels have similar amounts of Calcium, Copper, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.3 times more Saturated Fat and 1.5 times more Omega 6 than Dried Sunflower Seed Kernels.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.