Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Peaches, dehydrated (low-moisture), sulfured, stewed

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Peaches, dehydrated (low-moisture), sulfured, stewed: 226g

Oil Roasted Sunflower Seeds have 4.5 times more energy per 100g than Peaches, dehydrated (low-moisture), sulfured, stewed. It has very high energy density when compared to other foods. Peaches, dehydrated (low-moisture), sulfured, stewed having average energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Peaches, dehydrated (low-moisture), sulfured, stewed?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Peaches, dehydrated (low-moisture), sulfured, stewed	5%	3%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	2.64% 0.45g	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	59.2% 77g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	NA	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	NA	38g per day for Men 19-50 years
Protein	18% 10g	8.1% 4.53g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Vitamin A	0% 0μg	5% 45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	9.37% 0.12mg	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	1.7% 6.77μg	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	17% 15.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Peaches, dehydrated (low-moisture), sulfured, stewed	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	50.6% 0.46mg	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	63.7% 5.1mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	16.7% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.6% 9.02mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	6.56% 0.72mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	3.8% 140g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Peaches, Dehydrated (low-moisture), Sulfured, Stewed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Peaches, dehydrated (low-moisture), sulfured, stewed?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Peaches, dehydrated (low-moisture), sulfured, stewed:

• 300 calories of Oil Roasted Sunflower Seeds have 9 times more Vitamin B1, 4.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 17.5 times more Vitamin B9 than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While 300 kcal of Peaches, dehydrated (low-moisture), sulfured, stewed contain 2.2 times more Vitamin B3 and 27.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Peaches, dehydrated (low-moisture), sulfured, stewed provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 300 calories of Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Peaches, dehydrated (low-moisture), sulfured, stewed:

• 300 calories of Oil Roasted Sunflower Seeds have 2 times more Copper, 1.2 times more Magnesium, 2.7 times more Manganese, 3.9 times more Phosphorus and 3.7 times more Zinc than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While 300 kcal of Peaches, dehydrated (low-moisture), sulfured, stewed contain 2.4 times more Iron and 5.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Peaches, dehydrated (low-moisture), sulfured, stewed lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 27.4 times more Fat, 35.3 times more Saturated Fat, 38.6 times more Omega 6 and 2.2 times more Protein than Peaches, dehydrated (low-moisture), sulfured, stewed.
• While 300 kcal of Peaches, dehydrated (low-moisture), sulfured, stewed contain 6.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Peaches, dehydrated (low-moisture), sulfured, stewed offer comparable quantities of Energy per 300 calories.
• 300 calories of Peaches, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Peaches, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 3 in 300 calories.