Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Fruit syrup

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Fruit syrup: 88g

Oil Roasted Sunflower Seeds have 1.7 times more energy per 100g than Fruit syrup. It has very high energy density when compared to other foods. Fruit syrup having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Fruit syrup	0%	0%	100%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fruit syrup	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0% 0g	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% 0g	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	57.6% 75g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	64.3% 46.6g	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	0.23% 0.088g	38g per day for Men 19-50 years
Protein	18% 10g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Fruit syrup	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	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0.81% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0.066% 0.011mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	0.068% 0.001mg	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	1.56% 1.4mg	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	0.059% 0.009mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0.073% 0.088μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fruit syrup	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.7% 7.04mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	1.76% 0.016mg	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	0.44% 0.035mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	0.21% 0.88mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	2.33% 0.054mg	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% 0mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	0.18% 6.16mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	1.28% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	2.08% 0.23mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.35% 13g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Fruit Syrup Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Fruit syrup:

• 300 calories of Oil Roasted Sunflower Seeds have 5.6 times more Vitamin B1, 13.4 times more Vitamin B2, 198.2 times more Vitamin B3, 399.8 times more Vitamin B5, 456.2 times more Vitamin B6, more Vitamin B9 and 2092.7 times more Vitamin E than Fruit syrup.
• 300 calories of Fruit syrup have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Fruit syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Fruit syrup:

• 300 calories of Oil Roasted Sunflower Seeds have 57.7 times more Copper, 61.6 times more Iron, 73.2 times more Magnesium, 19.6 times more Manganese, more Phosphorus, 39.7 times more Potassium, 56.3 times more Selenium and 11.5 times more Zinc than Fruit syrup.
• 300 calories of Fruit syrup lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Fruit syrup lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have more Fat, more Saturated Fat, more Omega 6, 61.1 times more Fiber and more Protein than Fruit syrup.
• While 300 kcal of Fruit syrup contain 6.5 times more Carbohydrate and 29.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fruit syrup offer comparable quantities of Energy per 300 calories.
• 300 calories of Fruit syrup provide inadequate amounts of Omega 6, Fiber and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Fruit syrup provide inadequate amounts of Omega 3 in 300 calories.