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

Weight per 300 calories

• Dry Roasted Sunflower Seed Kernels From Shell with Salt: 55g
• Toasted Sunflower Seed Kernels with Salt: 48.5g

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

Discover which food has more nutrients per 300 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Toasted Sunflower Seed Kernels with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Toasted Sunflower Seed Kernels with Salt	10%	77%	13%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Toasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	8.96% 2.87g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	2.37% 0.038g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	107% 18g	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	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	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	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	NA	g per day for Men 19-50 years
Fiber	13% 4.95g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	19% 10.6g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Toasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.85% 0.058mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.4% 3.87mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	30% 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	32.6% 130μg	29% 115μg	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	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Toasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	79.2% 43.6μg	55% 30μg	55μg per day for Men 19-50 years
Sodium	220% 3301mg	20% 297mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.018% 0.66g	0.013% 0.48g	3700g per day for Men 19-50 years

Dry Roasted Sunflower Seed Kernels From Shell With Salt VS Toasted Sunflower Seed Kernels With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Toasted Sunflower Seed Kernels with Salt?

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

• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels with Salt.
• While 300 kcal of Toasted Sunflower Seed Kernels with Salt contain 2.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Toasted Sunflower Seed Kernels with Salt provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin B1
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Toasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2 times more Potassium, 1.4 times more Selenium and 11.1 times more Sodium than Toasted Sunflower Seed Kernels with Salt.
• While 300 kcal of Toasted Sunflower Seed Kernels with Salt contain 1.6 times more Iron than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Toasted Sunflower Seed Kernels with Salt contain similar levels of Copper, Magnesium, Manganese, Phosphorus and Zinc per 300 calories.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Toasted Sunflower Seed Kernels with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.3 times more Protein than Toasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Toasted Sunflower Seed Kernels with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Fiber per 300 calories.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Toasted Sunflower Seed Kernels with Salt provide inadequate amounts of Omega 3 in 300 calories.