Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Leavening agents, baking powder, low-sodium

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Leavening agents, baking powder, low-sodium: 309g

Oil Roasted Sunflower Seeds have 6.1 times more energy per 100g than Leavening agents, baking powder, low-sodium. It has very high energy density when compared to other foods. Leavening agents, baking powder, low-sodium having average energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Leavening agents, baking powder, low-sodium?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Leavening agents, baking powder, low-sodium	0%	2%	98%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Leavening agents, baking powder, low-sodium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.28% 1.24g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	5.6% 0.09g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	1.64% 0.28g	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	112% 145g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	0% 0g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	18% 10g	0.55% 0.31g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Leavening agents, baking powder, low-sodium	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% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0% 0mg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Leavening agents, baking powder, low-sodium	Recommended Dietary Allowance
Calcium	4.4% 44mg	1340% 13398mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	6.53% 0.059mg	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	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	21.4% 89.7mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	56.5% 1.3mg	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	3035% 21244mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	919% 31237mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	1.12% 0.62μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	18.6% 278mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.52% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Leavening agents, baking powder, low-sodium:

• Oil Roasted Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Leavening agents, baking powder, low-sodium.
• Both Oil Roasted Sunflower Seed Kernels as well as Leavening agents, baking powder, low-sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Leavening agents, baking powder, low-sodium:

• Oil Roasted Sunflower Seed Kernels have 15.6 times more Copper and 64.1 times more Selenium than Leavening agents, baking powder, low-sodium.
• While Leavening agents, baking powder, low-sodium contain 303.9 times more Calcium, 11.7 times more Iron, 1.4 times more Magnesium, 36.8 times more Phosphorus, 127.6 times more Potassium and 183.1 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Leavening agents, baking powder, low-sodium have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 21 times more Fat, 15.9 times more Saturated Fat, 62.3 times more Omega 6 and 32.9 times more Protein than Leavening agents, baking powder, low-sodium.
• While Leavening agents, baking powder, low-sodium contain 2.2 times more Omega 3, 12.5 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Leavening agents, baking powder, low-sodium have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Leavening agents, baking powder, low-sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.