Comparing Nutrients in 300 calories Syrups, table blends, pancake, reduced-calorie VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Syrups, table blends, pancake, reduced-calorie: 182g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 3.6 times more energy per unit of mass than Syrups, table blends, pancake, reduced-calorie, which is very high in comparison to other foods. Syrups, table blends, pancake, reduced-calorie having above average energy density.

Discover which food has more nutrients per 300 calories - Syrups, table blends, pancake, reduced-calorie or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Syrups, table blends, pancake, reduced-calorie	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Syrups, table blends, pancake, reduced-calorie	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	82.3% 59.6g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	0% 0g	14% 5.37g	38g per day for Men 19-50 years
Protein	0% 0g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Syrups, table blends, pancake, reduced-calorie	Oil 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	3.8% 0.045mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.42% 0.005mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.045% 0.007mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.18% 0.009mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.42% 0.005mg	31% 0.4mg	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	0% 0μg	29.6% 119μg	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	0.62% 0.56mg	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	0% 0mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, table blends, pancake, reduced-calorie	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	3.64% 0.033mg	102% 0.91mg	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	0.68% 0.055mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	0.87% 3.64mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	1.74% 0.04mg	46% 1.05mg	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% 78mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	0.16% 5.45mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	21.6% 324mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.021% 0.78g	3700g per day for Men 19-50 years

Syrups, Table Blends, Pancake, Reduced-calorie VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Syrups, table blends, pancake, reduced-calorie or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Syrups, table blends, pancake, reduced-calorie vs Oil Roasted Sunflower Seeds:

• 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 26 times more Vitamin B2, 287.8 times more Vitamin B3, 386.9 times more Vitamin B5, 73.6 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Syrups, table blends, pancake, reduced-calorie.
• 300 calories of Syrups, table blends, pancake, reduced-calorie have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Syrups, table blends, pancake, reduced-calorie as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Syrups, table blends, pancake, reduced-calorie vs Oil Roasted Sunflower Seeds:

• 300 calories of Syrups, table blends, pancake, reduced-calorie have 212.9 times more Sodium than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 27.9 times more Copper, 39.8 times more Iron, 17.7 times more Magnesium, 26.4 times more Manganese, 7.4 times more Phosphorus, 44.9 times more Potassium, 43.6 times more Selenium and 7.3 times more Zinc than Syrups, table blends, pancake, reduced-calorie.
• 300 calories of Syrups, table blends, pancake, reduced-calorie lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc
• Both Syrups, table blends, pancake, reduced-calorie as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Syrups, table blends, pancake, reduced-calorie have 7 times more Carbohydrate and 37.8 times more Sugars than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Syrups, table blends, pancake, reduced-calorie.
• Both Syrups, table blends, pancake, reduced-calorie and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Syrups, table blends, pancake, reduced-calorie provide inadequate amounts of Omega 6, Fiber and Protein
• Both Syrups, table blends, pancake, reduced-calorie as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.