Comparing Nutrients in 300 calories Canned Tamarind Nectar VS Toasted Sunflower Seeds

Weight per 300 calories

• Canned Tamarind Nectar: 526g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 10.9 times more energy per unit of mass than Canned Tamarind Nectar, which is very high in comparison to other foods. Canned Tamarind Nectar having low energy density.

Discover which food has more nutrients per 300 calories - Canned Tamarind Nectar or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Tamarind Nectar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	NA	9% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	92% 67g	NA	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	44% 32g	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	% 31g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	6.93% 2.63g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	0.85% 0.47g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Toasted 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	1.3% 0.016mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.016mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	30% 0.39mg	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	1.3% 5.26μg	29% 115μg	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	41.5% 37.4mg	0.75% 0.68mg	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	4.2% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	99% 0.89mg	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	49.3% 3.95mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	4.58% 0.11mg	44.5% 1.02mg	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	1.5% 10.5mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	0.96% 0.11mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	12% 447g	0.013% 0.48g	3700g per day for Men 19-50 years

Canned Tamarind Nectar VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tamarind Nectar or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Canned Tamarind Nectar vs Toasted Sunflower Seeds:

• 300 calories of Canned Tamarind Nectar have 55.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 10 times more Vitamin B1, 8.7 times more Vitamin B2, 5.5 times more Vitamin B3, 17.6 times more Vitamin B5, 10.6 times more Vitamin B6 and 21.9 times more Vitamin B9 than Canned Tamarind Nectar.
• 300 calories of Canned Tamarind Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Tamarind Nectar as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Tamarind Nectar vs Toasted Sunflower Seeds:

• 300 calories of Canned Tamarind Nectar have 922.7 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 12.1 times more Copper, 3 times more Magnesium, 9.7 times more Manganese, 53.3 times more Phosphorus, 1.7 times more Potassium and 24.4 times more Zinc than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Toasted Sunflower Seeds contain similar levels of Iron per 300 calories.
• 300 calories of Canned Tamarind Nectar lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Canned Tamarind Nectar as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tamarind Nectar have 7.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 43.6 times more Fat, 2.1 times more Fiber and 17.6 times more Protein than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Tamarind Nectar provide inadequate amounts of Protein