Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Borage

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Borage: 1429g

Toasted Sunflower Seeds have 29.5 times more energy per 100g than Borage. It has very high energy density when compared to other foods. Raw Borage having very low energy density.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Borage?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Borage	28%	24%	48%

Macro Nutrients

	Toasted Sunflower Seeds	Borage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	107% 18g	9.16% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.7% 5.57g	NA	38g per day for Men 19-50 years
Protein	15% 8.34g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Borage	Recommended Dietary Allowance
Vitamin A	0% 0μg	333% 3000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	92% 1.2mg	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% 115μg	46.4% 186μg	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	0.75% 0.68mg	556% 500mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Borage	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	133% 1329mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	206% 1.86mg	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	41.3% 3.3mg	589% 47mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	177% 743mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	217% 5mg	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	80% 561mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	197% 6714mg	3400mg per day for Men 19-50 years
Selenium	NA	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	76% 1143mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	36% 1329g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Borage Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Borage?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Borage:

• 300 calories of Toasted Sunflower Seeds have 5.8 times more Vitamin B5 than Borage.
• While 300 kcal of Raw Borage contain more Vitamin A, 5.4 times more Vitamin B1, 15.5 times more Vitamin B2, 6.3 times more Vitamin B3, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 736.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Borage:

• 300 kcal of Raw Borage contain 48.1 times more Calcium, 2.1 times more Copper, 14.3 times more Iron, 11.9 times more Magnesium, 4.9 times more Manganese, 1.3 times more Phosphorus, 28.2 times more Potassium, 786 times more Sodium and 2741.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Borage contain similar levels of Zinc per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 2.8 times more Fat and 11.6 times more Omega 6 than Borage.
• While 300 kcal of Raw Borage contain 4.4 times more Carbohydrate and 3.1 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Borage offer comparable quantities of Energy and Saturated Fat per 300 calories.