Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Croutons, plain

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Croutons, plain: 73.7g

Toasted Sunflower Seeds have 1.5 times more energy per 100g than Croutons, plain. It has very high energy density when compared to other foods. Croutons, plain having very high energy density.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Croutons, plain?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Toasted Sunflower Seeds	Croutons, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	5% 4.86g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	3.48% 1.1g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	5.22% 0.89g	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	41.7% 54g	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	9.9% 3.76g	38g per day for Men 19-50 years
Protein	15% 8.34g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Croutons, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	1.47% 0.019mg	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	24.3% 97μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Croutons, plain	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	13.3% 0.12mg	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	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	5.44% 23mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	16% 0.37mg	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	12% 84.8mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	NA	50.3% 27.6μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.11% 4.05g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Croutons, Plain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Croutons, plain?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Croutons, plain:

• 300 calories of Toasted Sunflower Seeds have 10.8 times more Vitamin B5 and 20.4 times more Vitamin B6 than Croutons, plain.
• While 300 kcal of Croutons, plain contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 2 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Croutons, plain provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Croutons, plain have insufficient amounts of Vitamin B6
• Both Toasted Sunflower Seed Kernels no Salt as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Croutons, plain:

• 300 calories of Toasted Sunflower Seeds have 7.4 times more Copper, 2.7 times more Magnesium, 2.8 times more Manganese, 6.6 times more Phosphorus, 2.6 times more Potassium and 3.9 times more Zinc than Croutons, plain.
• While 300 kcal of Croutons, plain contain 353.9 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Croutons, plain contain similar levels of Iron per 300 calories.
• 300 calories of Croutons, plain lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Toasted Sunflower Seed Kernels no Salt as well as Croutons, plain lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 5.7 times more Fat, 2.6 times more Saturated Fat, 20.4 times more Omega 6 and 1.5 times more Fiber than Croutons, plain.
• While 300 kcal of Croutons, plain contain 5.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Croutons, plain offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Croutons, plain provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels no Salt as well as Croutons, plain provide inadequate amounts of Omega 3 in 300 calories.