Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 300 calories Hard white WheatVS Sunflower Seeds

Weight per 300 calories

Hard white Wheat
87.7g
Sunflower Seeds
51.4g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Hard white Wheat, which is very high in comparison to other foods. Hard white Wheat having high energy density.

Which food has more nutrients per 300 calories - Hard white Wheat or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Sunflower Seeds
13%
74%
13%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy
1.55%1.5g
Fat
27.3%26.4g
1.5 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat
0.76%0.24g
Saturated Fat
7.15%2.3g
0.24 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat
1.9%0.031g
Omega 3
1.93%0.031g
0.031 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3
3.7%0.63g
Omega 6
69.7%12g
0.63 gvs12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol
51.2%66.6g
Carbohydrate
7.9%10.3g
66.6 gvs10.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
0.5%0.36g
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.36 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose
NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose
28%10.7g
Fiber
11.6%4.4g
10.7 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
17.7%9.92g
Protein
19%10.7g
9.92 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.17%1.54μg
RAE, retinol activity equivalents
0 μgvs1.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
28.3%0.34mg
Vitamin B1
63.4%0.76mg
Thiamine
0.34 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
7.3%0.095mg
Vitamin B2
14%0.18mg
Riboflavin
0.095 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
24%3.84mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
3.84 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
16.7%0.84mg
Vitamin B5
11.6%0.58mg
Pantothenic acid
0.84 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
25%0.32mg
Vitamin B6
53%0.69mg
Pyridoxine
0.32 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7
8.33%33.3μg
Vitamin B9
29%117μg
Folates and Folic Acid
33.3 μgvs117 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0.8%0.72mg
Ascorbic acid
0 mgvs0.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D
5.9%0.89mg
Vitamin E
120%18mg
Tocopherols and Tocotrienols
0.89 mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E
1.4%1.67μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.67 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

2.8%28mg
Calcium
4%40mg
28 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium
35.4%0.32mg
Copper
103%0.92mg
0.32 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride
50%4mg
Iron
33.7%2.7mg
4 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron
19.4%81.6mg
Magnesium
39.8%167mg
81.6 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium
146%3.35mg
Manganese
43.6%1mg
3.35 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum
44.5%311mg
Phosphorus
48.4%339mg
311 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus
11%379mg
Potassium
9.75%331mg
379 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium
NA
Selenium
49.5%27.2μg
NA μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium
0.12%1.75mg
Sodium
0.31%4.62mg
1.75 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium
26.6%2.92mg
Zinc
23.3%2.57mg
2.92 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc
0.23%8.4g
Water
0.066%2.43g
8.4 gvs2.43 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water
Lets compare vitamin content per 300 calories of Hard white Wheat vs Sunflower Seeds:
Comparing minerals per 300 calories for Hard white Wheat vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: