Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Dried Pepeao

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Dried Pepeao: 101g

Oil Roasted Sunflower Seeds have 2 times more energy per 100g than Dried Pepeao. It has very high energy density when compared to other foods. Dried Pepeao having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Pepeao	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	NA	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	NA	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	62.7% 81.6g	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	8.66% 4.85g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Pepeao	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	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	19% 3.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	433% 21.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	73.6% 0.96mg	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	40.3% 161μg	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	1.57% 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	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	4.4% 44mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	567% 5.1mg	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	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	50.4% 1.16mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	4.7% 70.5mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	69% 7.57mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.3% 11.2g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Dried Pepeao Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Dried Pepeao:

• 300 kcal of Dried Pepeao contain 5.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 6.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Pepeao have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Dried Pepeao:

• 300 calories of Oil Roasted Sunflower Seeds have 4.9 times more Phosphorus than Dried Pepeao.
• While 300 kcal of Dried Pepeao contain 2.6 times more Calcium, 5.6 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 2.9 times more Potassium and 2.9 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Pepeao contain similar levels of Manganese and Selenium per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 58.7 times more Fat and 2.1 times more Protein than Dried Pepeao.
• While 300 kcal of Dried Pepeao contain 7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Pepeao offer comparable quantities of Energy per 300 calories.