Comparing Nutrients in 300 calories Sugar-apples VS Roasted Sunflower Seeds

Weight per 300 calories

• Sugar-apples: 319g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more energy per unit of mass than Raw Sugar-apples, which is very high in comparison to other foods. Sugar-apples having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sugar-apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.93g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	37% 14g	15% 5.72g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	32% 0.41mg	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	11% 44.7μg	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	129% 116mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.66% 76.6mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	105% 0.94mg	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	24% 1.9mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.6% 102mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.9μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.7mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	6.3% 234g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sugar-apples vs Roasted Sunflower Seeds:

• Raw Sugar-apples have 6.4 times more Vitamin B1, 2.8 times more Vitamin B2, 1.5 times more Vitamin B6 and 160.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 5 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Sugar-apples.
• Both Raw Sugar-apples as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Sugar-apples vs Roasted Sunflower Seeds:

• Raw Sugar-apples have 2.1 times more Calcium, 1.8 times more Potassium and 377.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.4 times more Copper, 5.8 times more Phosphorus, 21.3 times more Selenium and 8.5 times more Zinc than Raw Sugar-apples.
• Both Raw Sugar-apples and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sugar-apples have 6.1 times more Carbohydrate and 2.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27.7 times more Fat, 17.6 times more Saturated Fat, 132.4 times more Omega 6 and 1.5 times more Protein than Raw Sugar-apples.
• Both Raw Sugar-apples and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Sugar-apples as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.