Comparing Nutrients in 300 calories Strawberries VS Roasted Sunflower Seeds

Weight per 300 calories

• Strawberries: 938g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 18.2 times more energy per unit of mass than Raw Strawberries, which is very high in comparison to other foods. Strawberries having low energy density.

Which food has more nutrients per 300 calories - Strawberries or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Strawberries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	63.2% 46g	1.94% 1.4g	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	31.6% 23g	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	% 18.7g	NA	g per day for Men 19-50 years
Sucrose	% 4.4g	NA	g per day for Men 19-50 years
Fiber	49.3% 18.8g	15% 5.72g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.04% 9.38μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.94% 1.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.3% 225μg	30.5% 122μg	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	613% 551mg	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	18% 2.7mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	105% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	1.03% 41.3μg	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	48% 3.84mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	47.3% 1.1mg	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	32% 225mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	42% 1434mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	23% 853g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Strawberries vs Roasted Sunflower Seeds:

• Raw Strawberries have 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B9, 763.9 times more Vitamin C and 14.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B5 and 4.9 times more Vitamin E than Raw Strawberries.
• Both Raw Strawberries and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Raw Strawberries as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Strawberries vs Roasted Sunflower Seeds:

• Raw Strawberries have 4.2 times more Calcium, 2 times more Iron, 1.8 times more Magnesium, 3.3 times more Manganese, 3.3 times more Potassium and 1378.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper, 2.6 times more Phosphorus, 10.9 times more Selenium and 2.1 times more Zinc than Raw Strawberries.

Comparison of macro-nutrients per 300 calories:

• Raw Strawberries have 17.1 times more Omega 3, 5.8 times more Carbohydrate, 32.6 times more Sugars and 3.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.1 times more Fat, 19.1 times more Saturated Fat, 20 times more Omega 6 and 1.6 times more Protein than Raw Strawberries.
• Both Raw Strawberries and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Strawberries as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.