Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Coffee Liqueur 31.5%

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Coffee Liqueur 31.5%: 97g

Oil Roasted Sunflower Seeds have 1.9 times more energy per 100g than Coffee Liqueur 31.5%. It has very high energy density when compared to other foods. 63 Proof Coffee Liqueur having high energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Coffee Liqueur 31.5%?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Coffee Liqueur 31.5%	0%	2%	98%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Coffee Liqueur 31.5%	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0.49% 0.008g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	0.56% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	24% 31.4g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	43.3% 31.4g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	0% 0g	38g per day for Men 19-50 years
Protein	18% 10g	0.17% 0.097g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Coffee Liqueur 31.5%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	0.32% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0.9% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	0% 0mg	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	29.6% 119μg	0% 0μg	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	0.62% 0.56mg	0% 0mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Coffee Liqueur 31.5%	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.097% 0.97mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	4.33% 0.039mg	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	27% 2.17mg	0.73% 0.058mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	0.7% 2.92mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	0.72% 0.017mg	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	82.5% 577mg	0.83% 5.84mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	0.86% 29.2mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	0.53% 0.29μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.52% 7.8mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	0.27% 0.029mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	1.1% 40.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Coffee Liqueur 31.5%:

• Oil Roasted Sunflower Seed Kernels have 41.6 times more Vitamin B1, 12.1 times more Vitamin B2, 14.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than 63 Proof Coffee Liqueur.
• Both Oil Roasted Sunflower Seed Kernels as well as 63 Proof Coffee Liqueur have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Coffee Liqueur 31.5%:

• Oil Roasted Sunflower Seed Kernels have 45.3 times more Calcium, 23.5 times more Copper, 37.1 times more Iron, 22 times more Magnesium, 63.7 times more Manganese, 98.8 times more Phosphorus, 8.4 times more Potassium, 135.6 times more Selenium and 90.4 times more Zinc than 63 Proof Coffee Liqueur.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 89 times more Fat, 34.7 times more Saturated Fat, 183.5 times more Omega 6, more Fiber and 104.4 times more Protein than 63 Proof Coffee Liqueur.
• While 63 Proof Coffee Liqueur contains 2.7 times more Carbohydrate and 19.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and 63 Proof Coffee Liqueur have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as 63 Proof Coffee Liqueur have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.