Comparing Nutrients in 100 calories Passion-fruit Juice, Purple VS Sunflower Seed Flour

Weight per 100 calories

• Passion-fruit Juice, Purple: 196g
• Sunflower Seed Flour: 30.7g

Partially Defatted Sunflower Seed Flour has 6.4 times more energy per unit of mass than Raw Passion-fruit Juice, Purple, which is high in comparison to other foods. Passion-fruit Juice, Purple having low energy density.

Discover which food has more nutrients per 100 calories - Passion-fruit Juice, Purple or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Passion-fruit Juice, Purple	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.098g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.038% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	8.45% 11g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	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	1.03% 0.39g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.37% 0.76g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	81.5% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	17.8% 0.23mg	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	3.43% 13.7μg	17% 68μg	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	65% 58.4mg	0.44% 0.4mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.65% 0.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0.78% 7.84mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	58.4% 0.53mg	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	5.9% 0.47mg	25.4% 2.03mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	26.3% 0.61mg	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	3.64% 25.5mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	0.6% 20.6mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.8mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	0.89% 0.098mg	14% 1.5mg	11mg per day for Men 19-50 years
Water	4.54% 168g	0.062% 2.3g	3700g per day for Men 19-50 years

Passion-fruit Juice, Purple VS Sunflower Seed Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Passion-fruit Juice, Purple or Sunflower Seed Flour?

Lets compare vitamin content per 100 calories of Passion-fruit Juice, Purple vs Sunflower Seed Flour:

• 100 calories of Passion-fruit Juice, Purple have 115.1 times more Vitamin A, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 146.5 times more Vitamin C than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain more Vitamin B1, 2.4 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Passion-fruit Juice, Purple.
• 100 calories of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1
• 100 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Passion-fruit Juice, Purple as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Passion-fruit Juice, Purple vs Sunflower Seed Flour:

• 100 calories of Passion-fruit Juice, Purple have 26.5 times more Potassium and 73.3 times more Water than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 4.5 times more Calcium, 5.1 times more Copper, 4.3 times more Iron, 3.2 times more Magnesium, 8.3 times more Phosphorus, 91 times more Selenium and 15.5 times more Zinc than Raw Passion-fruit Juice, Purple.
• 100 calories of Passion-fruit Juice, Purple lack sufficient amounts of Calcium, Selenium and Zinc
• 100 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Passion-fruit Juice, Purple have 2.4 times more Carbohydrate than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 4.1 times more Fiber and 19.3 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Passion-fruit Juice, Purple and Sunflower Seed Flour offer comparable quantities of Energy per 100 calories.
• 100 calories of Passion-fruit Juice, Purple provide inadequate amounts of Fiber and Protein
• Both Raw Passion-fruit Juice, Purple as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.