Comparing Nutrients in 100 calories Passion-fruit Juice, Yellow VS Roasted Sunflower Seeds

Weight per 100 calories

• Passion-fruit Juice, Yellow: 167g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 9.7 times more energy per unit of mass than Raw Passion-fruit Juice, Yellow, which is very high in comparison to other foods. Passion-fruit Juice, Yellow having low energy density.

Which food has more nutrients per 100 calories - Passion-fruit Juice, Yellow or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Passion-fruit Juice, Yellow	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	32.8% 23.8g	0.65% 0.47g	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	0.88% 0.33g	5% 1.9g	38g per day for Men 19-50 years
Protein	2% 1.1g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.7% 78.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	10.6% 0.14mg	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	3.33% 13.3μg	10% 40.7μg	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	33.7% 30.3mg	0.27% 0.24mg	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	0.11% 0.017mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.67% 6.67mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	35% 0.31mg	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	7.5% 0.6mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	NA	15.8% 0.36mg	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	5.95% 41.7mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	0.3% 0.17μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Passion-fruit Juice, Yellow vs Roasted Sunflower Seeds:

• Raw Passion-fruit Juice, Yellow has more Vitamin A, 4 times more Vitamin B2, 3.1 times more Vitamin B3 and 126.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 269.1 times more Vitamin E than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Passion-fruit Juice, Yellow vs Roasted Sunflower Seeds:

• Raw Passion-fruit Juice, Yellow has 1.3 times more Magnesium, 3.2 times more Potassium and 680.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 3.8 times more Copper, 4.8 times more Phosphorus, 81.8 times more Selenium and 9.1 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Passion-fruit Juice, Yellow has 5.8 times more Carbohydrate and 50.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 28.5 times more Fat, 35.9 times more Saturated Fat, 32.2 times more Omega 6, 5.7 times more Fiber and 3 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Raw Passion-fruit Juice, Yellow as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.