Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids: 652g

Oil Roasted Sunflower Seeds have 12.9 times more energy per 100g than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids. It has very high energy density when compared to other foods. Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids having low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	4%	0%	96%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.067% 0.065g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.02% 0.007g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	0.15% 0.026g	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	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	98% 71g	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	17% 6.52g	38g per day for Men 19-50 years
Protein	18% 10g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	6.52% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	25.6% 0.33mg	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	4.9% 19.6μg	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	19.6% 17.6mg	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	17.4% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	45% 0.4mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	11% 45.7mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	41.4% 0.95mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	1.74% 26mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	5.34% 0.59mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	15.4% 570g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Fruit Cocktail, (peach And Pineapple And Pear And Grape And Cherry), Canned, Juice Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• 300 calories of Oil Roasted Sunflower Seeds have 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 8.7 times more Vitamin B5, 1.2 times more Vitamin B6, 6.1 times more Vitamin B9 and 7.1 times more Vitamin E than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While 300 kcal of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contain more Vitamin A, 1.3 times more Vitamin B3, 31.6 times more Vitamin C and 10.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 300 calories of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids:

• 300 calories of Oil Roasted Sunflower Seeds have 2.3 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 6.3 times more Phosphorus, 12.2 times more Selenium and 4.5 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While 300 kcal of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contain 2.5 times more Potassium and 730.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contain similar levels of Manganese per 300 calories.
• 300 calories of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids lack sufficient amounts of Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 398.6 times more Fat, 549.2 times more Saturated Fat, 664.5 times more Omega 6 and 3.4 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids.
• While 300 kcal of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids contain 6.7 times more Carbohydrate and 44.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids provide inadequate amounts of Omega 3 in 300 calories.