Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Peach nectar, canned, with sucralose, without added ascorbic acid

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Peach nectar, canned, with sucralose, without added ascorbic acid: 612g

Oil Roasted Sunflower Seeds have 12.1 times more energy per 100g than Peach nectar, canned, with sucralose, without added ascorbic acid. It has very high energy density when compared to other foods. Peach nectar, canned, with sucralose, without added ascorbic acid having low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Peach nectar, canned, with sucralose, without added ascorbic acid?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Peach nectar, canned, with sucralose, without added ascorbic acid	1%	10%	89%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	3.6% 3.5g	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	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	0.18% 0.031g	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	54.7% 71g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	102% 74g	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	43.2% 31.3g	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	% 33.4g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 9.2g	g per day for Men 19-50 years
Fiber	14% 5.37g	1.6% 0.61g	38g per day for Men 19-50 years
Protein	18% 10g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Peach nectar, canned, with sucralose, without added ascorbic acid	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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.06% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	3.67% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	17.4% 0.23mg	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	1.53% 6.12μg	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	12% 1.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	6.12% 7.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Peach nectar, canned, with sucralose, without added ascorbic acid	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.67% 36.7mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	12.2% 0.11mg	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	5.36% 0.43mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	5.83% 24.5mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	2.93% 0.067mg	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	2.62% 18.4mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	2.23% 1.22μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	4.5% 67.3mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	0.56% 0.061mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	14.5% 537g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Peach Nectar, Canned, With Sucralose, Without Added Ascorbic Acid Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Peach nectar, canned, with sucralose, without added ascorbic acid?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• 300 calories of Oil Roasted Sunflower Seeds have 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 19.1 times more Vitamin B5, 1.8 times more Vitamin B6, 19.4 times more Vitamin B9 and 10.4 times more Vitamin E than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While 300 kcal of Peach nectar, canned, with sucralose, without added ascorbic acid contain more Vitamin A, 2.3 times more Vitamin B1 and 4.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin K
• 300 calories of Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Peach nectar, canned, with sucralose, without added ascorbic acid have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Peach nectar, canned, with sucralose, without added ascorbic acid:

• 300 calories of Oil Roasted Sunflower Seeds have 8.3 times more Copper, 5.1 times more Iron, 2.6 times more Magnesium, 15.7 times more Manganese, 31.4 times more Phosphorus, 1.3 times more Potassium, 32.4 times more Selenium and 43.1 times more Zinc than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While 300 kcal of Peach nectar, canned, with sucralose, without added ascorbic acid contain 687.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Peach nectar, canned, with sucralose, without added ascorbic acid lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Peach nectar, canned, with sucralose, without added ascorbic acid lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 7.4 times more Fat, 15.8 times more Saturated Fat, 566.3 times more Omega 6, 8.8 times more Fiber and 16.6 times more Protein than Peach nectar, canned, with sucralose, without added ascorbic acid.
• While 300 kcal of Peach nectar, canned, with sucralose, without added ascorbic acid contain 6.1 times more Carbohydrate, 46.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Peach nectar, canned, with sucralose, without added ascorbic acid offer comparable quantities of Energy per 300 calories.
• 300 calories of Peach nectar, canned, with sucralose, without added ascorbic acid provide inadequate amounts of Omega 6, Fiber and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Peach nectar, canned, with sucralose, without added ascorbic acid provide inadequate amounts of Omega 3 in 300 calories.