Comparing Nutrients in 100 calories Toasted Sunflower SeedsVS Elderberries
Weight per 100 calories
Toasted Sunflower Seeds
16g
Elderberries
137g
Toasted Sunflower Seeds have 8.5 times more energy per 100g than Elderberries. It has very high energy density when compared to other foods. Raw Elderberries having average energy density.
Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Elderberries?
Toasted Sunflower Seeds VS Elderberries Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Elderberries?
Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Elderberries:
100 calories of Toasted Sunflower Seeds have 5.9 times more Vitamin B5 and 4.7 times more Vitamin B9 than Elderberries.
While 100 kcal of Raw Elderberries contain more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B6 and 218 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seeds and Elderberries provide similar amounts of Vitamin B3 per 100 calories.
100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Toasted Sunflower Seed Kernels no Salt as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Elderberries:
100 calories of Toasted Sunflower Seeds have 3.5 times more Copper, 3 times more Magnesium, 3.5 times more Phosphorus and 5.7 times more Zinc than Elderberries.
While 100 kcal of Raw Elderberries contain 5.7 times more Calcium, 2 times more Iron, 4.8 times more Potassium and 676.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium
100 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Toasted Sunflower Seeds have 13.4 times more Fat, 30.5 times more Saturated Fat, 27.2 times more Omega 6 and 3.1 times more Protein than Elderberries.
While 100 kcal of Raw Elderberries contain 9.1 times more Omega 3, 7.6 times more Carbohydrate and 5.2 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seeds and Elderberries offer comparable quantities of Energy per 100 calories.
100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3
100 calories of Elderberries provide inadequate amounts of Omega 6 and Protein