Comparing Nutrients in 300 calories Cooked Frozen Mixed Vegetables VS Roasted Sunflower Seeds

Weight per 300 calories

• Cooked Frozen Mixed Vegetables: 462g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 9 times more energy per unit of mass than Boiled and Drained Frozen Mixed Vegetables, which is very high in comparison to other foods. Cooked Frozen Mixed Vegetables having low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Mixed Vegetables or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	53.4% 20.3g	15% 5.72g	38g per day for Men 19-50 years
Protein	23.6% 13g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	110% 988μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.3% 0.33mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.93mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	22% 87.7μg	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	16.4% 14.8mg	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	11.7% 1.75mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	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	47.3% 3.8mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	24% 102mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	33.6% 235mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	2.5% 1.4μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	10.8% 162mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	10.4% 384g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Mixed Vegetables vs Roasted Sunflower Seeds:

• Boiled and Drained Frozen Mixed Vegetables have more Vitamin A, 6 times more Vitamin B1, 4.4 times more Vitamin B2, 20.5 times more Vitamin C and 77.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.2 times more Vitamin B5, 1.4 times more Vitamin B9 and 7.7 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Mixed Vegetables vs Roasted Sunflower Seeds:

• Boiled and Drained Frozen Mixed Vegetables have 3.2 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.8 times more Potassium, 104.5 times more Sodium and 621 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper, 2.5 times more Phosphorus and 29.5 times more Selenium than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Mixed Vegetables have 2.5 times more Omega 3, 4.9 times more Carbohydrate, 10.2 times more Sugars, 3.5 times more Fiber and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 37.1 times more Fat, 18.8 times more Saturated Fat and 69.1 times more Omega 6 than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.