Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Frostings, glaze, prepared-from-recipe

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Frostings, glaze, prepared-from-recipe: 88g

Toasted Sunflower Seeds have 1.8 times more energy per 100g than Frostings, glaze, prepared-from-recipe. It has very high energy density when compared to other foods. Frostings, glaze, prepared-from-recipe having high energy density.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Frostings, glaze, prepared-from-recipe?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Frostings, glaze, prepared-from-recipe	1%	1%	98%

Macro Nutrients

	Toasted Sunflower Seeds	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.55% 0.009g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.3% 0.88mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	NA	98% 70.8g	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	0% 0g	38g per day for Men 19-50 years
Protein	15% 8.34g	0.69% 0.39g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.39% 3.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	0.44% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	0.21% 0.034mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	0.9% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	0.41% 0.005mg	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	0.22% 0.88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.83% 0.044μg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	0.59% 0.005mg	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	0.33% 0.026mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	0.42% 1.76mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	0.54% 0.012mg	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	1.63% 11.4mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	0.78% 26.4mg	3400mg per day for Men 19-50 years
Selenium	NA	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0.35% 5.28mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	0.48% 0.053mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.36% 13.4g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Frostings, Glaze, Prepared-from-recipe Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Frostings, glaze, prepared-from-recipe?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Frostings, glaze, prepared-from-recipe:

• 300 calories of Toasted Sunflower Seeds have 29.8 times more Vitamin B1, 3.5 times more Vitamin B2, 59.3 times more Vitamin B3, 76.3 times more Vitamin B5, 73.9 times more Vitamin B6 and 131.1 times more Vitamin B9 than Frostings, glaze, prepared-from-recipe.
• 300 calories of Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Frostings, glaze, prepared-from-recipe:

• 300 calories of Toasted Sunflower Seeds have 168.4 times more Copper, 125.1 times more Iron, 35.5 times more Magnesium, 83.2 times more Manganese, 49.1 times more Phosphorus, 9 times more Potassium and 48.7 times more Zinc than Frostings, glaze, prepared-from-recipe.
• 300 calories of Frostings, glaze, prepared-from-recipe lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Toasted Sunflower Seed Kernels no Salt as well as Frostings, glaze, prepared-from-recipe lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 59 times more Fat, 12.1 times more Saturated Fat, 361.4 times more Omega 6, more Fiber and 21.5 times more Protein than Frostings, glaze, prepared-from-recipe.
• While 300 kcal of Frostings, glaze, prepared-from-recipe contain 7.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Frostings, glaze, prepared-from-recipe offer comparable quantities of Energy per 300 calories.
• 300 calories of Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 6, Fiber and Protein
• Both Toasted Sunflower Seed Kernels no Salt as well as Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 3 in 300 calories.