Comparing Nutrients in 100 calories Sunflower Seeds VS Without Caffeine Lemon-lime SPRITE Carbonated

Weight per 100 calories

• Sunflower Seeds: 17g
• Without Caffeine Lemon-lime SPRITE Carbonated: 250g

Sunflower Seeds have 14.6 times more energy per 100g than Without Caffeine Lemon-lime SPRITE Carbonated. It has very high energy density when compared to other foods. Without Caffeine Lemon-lime SPRITE Carbonated having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Without Caffeine Lemon-lime SPRITE Carbonated?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Without Caffeine Lemon-lime SPRITE Carbonated	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Without Caffeine Lemon-lime SPRITE Carbonated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	31% 22.5g	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	18% 13g	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	% 7.83g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 1.63g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	0% 0g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	0.22% 0.13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Without Caffeine Lemon-lime SPRITE Carbonated	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	0.23% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	0% 0mg	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	9.7% 39μg	0% 0μg	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	0.27% 0.24mg	0% 0mg	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	40% 6.02mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Without Caffeine Lemon-lime SPRITE Carbonated	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	0.28% 0.003mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.5% 140μg	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	11.2% 0.9mg	3.44% 0.28mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	0.6% 2.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	0.22% 0.005mg	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	16% 113mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0.074% 2.5mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	1.5% 22.5mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	6.07% 224g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Without Caffeine Lemon-lime SPRITE Carbonated:

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, 38.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Without Caffeine Lemon-lime SPRITE Carbonated.
• Both Dried Sunflower Seed Kernels as well as Without Caffeine Lemon-lime SPRITE Carbonated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Without Caffeine Lemon-lime SPRITE Carbonated:

• Dried Sunflower Seed Kernels have 2.7 times more Calcium, 123.3 times more Copper, 3.3 times more Iron, 22.3 times more Magnesium, 66.8 times more Manganese, more Phosphorus, 44.2 times more Potassium, more Selenium and 8.6 times more Zinc than Without Caffeine Lemon-lime SPRITE Carbonated.
• While Without Caffeine Lemon-lime SPRITE Carbonated contains 14.6 times more Sodium and 277.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 176.2 times more Fat, more Saturated Fat, more Omega 6, more Fiber and 28.5 times more Protein than Without Caffeine Lemon-lime SPRITE Carbonated.
• While Without Caffeine Lemon-lime SPRITE Carbonated contains 7.4 times more Carbohydrate and 50 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Without Caffeine Lemon-lime SPRITE Carbonated have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Without Caffeine Lemon-lime SPRITE Carbonated have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.