Comparing Nutrients in 300 calories Snacks, sesame sticks, wheat-based, salted VS Sunflower Seeds

Weight per 300 calories

• Snacks, sesame sticks, wheat-based, salted: 55.5g
• Sunflower Seeds: 51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Snacks, sesame sticks, wheat-based, salted or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, salted	8%	59%	33%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	11.2% 3.6g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	53.6% 9.1g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	0.15% 0.11g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	4.1% 1.55g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	10.8% 6.04g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.7% 0.068mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.67% 0.048mg	53% 0.69mg	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	3.05% 12μg	29% 117μg	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% 0mg	0.8% 0.72mg	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	14.2% 2.13mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.7% 4.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, sesame sticks, wheat-based, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.43% 94mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	103% 0.92mg	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	5.13% 0.41mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	5.94% 25mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	21.8% 0.5mg	43.6% 1mg	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	11% 76.5mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, sesame sticks, wheat-based, salted vs Sunflower Seeds:

• Snacks, sesame sticks, wheat-based, salted have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.1 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B3, 4.5 times more Vitamin B5, 14.5 times more Vitamin B6, 9.6 times more Vitamin B9 and 8.5 times more Vitamin E than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, sesame sticks, wheat-based, salted vs Sunflower Seeds:

• Snacks, sesame sticks, wheat-based, salted have 2.4 times more Calcium and 178.5 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Copper, 6.6 times more Iron, 6.7 times more Magnesium, 2 times more Manganese, 4.4 times more Phosphorus, 3.4 times more Potassium, 2.9 times more Selenium and 4 times more Zinc than Snacks, sesame sticks, wheat-based, salted.

Comparison of macro-nutrients per 300 calories:

• Snacks, sesame sticks, wheat-based, salted have 1.6 times more Saturated Fat, 17.5 times more Omega 3 and 2.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Fat, 1.3 times more Omega 6, 2.8 times more Fiber and 1.8 times more Protein than Snacks, sesame sticks, wheat-based, salted.
• Both Snacks, sesame sticks, wheat-based, salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Snacks, sesame sticks, wheat-based, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.