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Comparing Nutrients in 300 calories Oil Roasted Sunflower SeedsVS Boiled Dock

Weight per 300 calories

Oil Roasted Sunflower Seeds
50.7g
Boiled Dock
1500g

Oil Roasted Sunflower Seeds have 29.6 times more energy per 100g than Boiled Dock. It has very high energy density when compared to other foods. Boiled and Drained Dock having very low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Boiled Dock?

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds
13%
73%
14%
Boiled Dock
30%
23%
47%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
27%26g
Fat
9.9%9.6g
26 gvs9.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
11%3.6g
Saturated Fat
NA
3.6 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
2.57%0.041g
Omega 3
NA
0.041 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
102%17.3g
Omega 6
NA
17.3 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
8.92%11.6g
Carbohydrate
34%44g
11.6 gvs44 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
2.17%1.58g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.58 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.38g
Glucose
NA
0.38 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1.2g
Sucrose
NA
1.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
14%5.37g
Fiber
103%39g
5.37 gvs39 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
18%10g
Protein
49%27.5g
10 gvs27.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
290%2610μg
RAE, retinol activity equivalents
0 μgvs2610 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
13.5%0.16mg
Vitamin B1
42.5%0.51mg
Thiamine
0.16 mgvs0.51 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
11%0.14mg
Vitamin B2
99%1.3mg
Riboflavin
0.14 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
13%2.1mg
Vitamin B3
38.5%6.17mg
Niacin, nicotinic acid, niacinamide
2.1 mgvs6.17 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
70.3%3.5mg
Vitamin B5
10.8%0.54mg
Pantothenic acid
3.5 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
31%0.4mg
Vitamin B6
115%1.5mg
Pyridoxine
0.4 mgvs1.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
29.6%119μg
Vitamin B9
30%120μg
Folates and Folic Acid
119 μgvs120 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.62%0.56mg
Vitamin C
438%395mg
Ascorbic acid
0.56 mgvs395 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
123%18.4mg
Vitamin E
NA
Tocopherols and Tocotrienols
18.4 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
1.3%1.57μg
Vitamin K
NA
Phytomenadione or phylloquinone
1.57 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.4%44mg
Calcium
57%570mg
44 mgvs570 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
102%0.91mg
Copper
190%1.7mg
0.91 mgvs1.7 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
27%2.17mg
Iron
390%31mg
2.17 mgvs31 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
15.3%64.4mg
Magnesium
318%1335mg
64.4 mgvs1335 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
46%1.05mg
Manganese
198%4.55mg
1.05 mgvs4.55 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
82.5%577mg
Phosphorus
111%780mg
577 mgvs780 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
7.2%245mg
Potassium
142%4815mg
245 mgvs4815 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
72%39.6μg
Selenium
24.5%13.5μg
39.6 μgvs13.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.1%1.52mg
Sodium
3%45mg
1.52 mgvs45 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
24%2.64mg
Zinc
23%2.55mg
2.64 mgvs2.55 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.021%0.78g
Water
38%1404g
0.78 gvs1404 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Boiled Dock:
Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Boiled Dock:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: