Comparing Nutrients in 100 calories Water VS Toasted Sunflower Seeds

Weight per 100 calories

• Toasted Sunflower Seeds: 16g

One of the foods has 0 calories. Comparison per 100 kcal is not possible.

Discover which food has more nutrients per 100 calories - Water or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Water	0%	0%	0%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Water	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	NA	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	NA	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	NA	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	NA	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	4.9% 1.86g	38g per day for Men 19-50 years
Protein	NA	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Water	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10% 0.13mg	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	NA	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.25% 0.23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	NA	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	NA	33% 0.3mg	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	NA	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	NA	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.34mg	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	NA	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	NA	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	NA	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	NA	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	NA	0.004% 0.16g	3700g per day for Men 19-50 years

Water VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Water or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Water vs Toasted Sunflower Seeds:

One of the foods have 0 calories. Comparison of vitamins per 100 kcal not possible.

Comparing minerals per 100 calories for Water vs Toasted Sunflower Seeds:

One of the foods have 0 calories. Comparison of minerals per 100 kcal not possible.

Comparison of macro-nutrients per 100 calories:

One of the foods have 0 calories. Comparison of macro-nutrients per 100 kcal not possible.