Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Canned Pumpkin Pie Mix

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Canned Pumpkin Pie Mix: 289g

Oil Roasted Sunflower Seeds have 5.7 times more energy per 100g than Canned Pumpkin Pie Mix. It has very high energy density when compared to other foods. Canned Pumpkin Pie Mix having average energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Pumpkin Pie Mix?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	0.051% 0.009g	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	58.6% 76g	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	63% 24g	38g per day for Men 19-50 years
Protein	18% 10g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.74% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	35.3% 0.46mg	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	25.2% 101μg	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	11.2% 10mg	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	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	4.4% 44mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	21.8% 0.2mg	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	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	50.3% 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	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	5.77% 3.17μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	5.57% 206g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Canned Pumpkin Pie Mix Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Pumpkin Pie Mix?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Canned Pumpkin Pie Mix:

• 300 calories of Oil Roasted Sunflower Seeds have 3.5 times more Vitamin B1 and 1.9 times more Vitamin B3 than Canned Pumpkin Pie Mix.
• While 300 kcal of Canned Pumpkin Pie Mix contain more Vitamin A, 2.4 times more Vitamin B2 and 18.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Pumpkin Pie Mix provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Canned Pumpkin Pie Mix:

• 300 calories of Oil Roasted Sunflower Seeds have 4.7 times more Copper, 1.4 times more Magnesium, 4.4 times more Phosphorus, 12.5 times more Selenium and 3.4 times more Zinc than Canned Pumpkin Pie Mix.
• While 300 kcal of Canned Pumpkin Pie Mix contain 2.4 times more Calcium, 1.4 times more Iron, 1.6 times more Potassium and 394.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Pumpkin Pie Mix contain similar levels of Manganese per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Canned Pumpkin Pie Mix lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 69.3 times more Fat, 19.1 times more Saturated Fat, 2003.2 times more Omega 6 and 3.2 times more Protein than Canned Pumpkin Pie Mix.
• While 300 kcal of Canned Pumpkin Pie Mix contain 6.6 times more Carbohydrate and 4.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Pumpkin Pie Mix offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Pumpkin Pie Mix provide inadequate amounts of Omega 6 and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3 in 300 calories.