Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Boiled Cardoon

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Boiled Cardoon: 1364g

Oil Roasted Sunflower Seeds have 26.9 times more energy per 100g than Boiled Cardoon. It has very high energy density when compared to other foods. Boiled and Drained Cardoon having very low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Boiled Cardoon?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Cardoon	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	3.53% 0.6g	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	56% 72.7g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	% 0.38g	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	61% 23g	38g per day for Men 19-50 years
Protein	18% 10g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.1% 82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	44% 0.57mg	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	75% 300μg	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	25.8% 23mg	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	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	Boiled Cardoon	Recommended Dietary Allowance
Calcium	4.4% 44mg	98% 982mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	NA	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	124% 9.95mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	140% 586mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	79% 1.8mg	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	45% 314mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	157% 5345mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	34.4% 1274g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Boiled Cardoon Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Boiled Cardoon?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Boiled Cardoon:

• 300 calories of Oil Roasted Sunflower Seeds have 2.7 times more Vitamin B5 than Boiled Cardoon.
• While 300 kcal of Boiled and Drained Cardoon contain more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 41.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Boiled Cardoon:

• 300 calories of Oil Roasted Sunflower Seeds have 1.8 times more Phosphorus and 2.9 times more Selenium than Boiled Cardoon.
• While 300 kcal of Boiled and Drained Cardoon contain 22.3 times more Calcium, 4.6 times more Iron, 9.1 times more Magnesium, 1.7 times more Manganese, 21.8 times more Potassium, 1578.7 times more Sodium and 1633.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Cardoon contain similar levels of Zinc per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 17.3 times more Fat, 21.9 times more Saturated Fat and 28.9 times more Omega 6 than Boiled Cardoon.
• While 300 kcal of Boiled and Drained Cardoon contain 6.3 times more Carbohydrate and 4.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Cardoon offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Boiled Cardoon provide inadequate amounts of Omega 6