Comparing Nutrients in 100 calories Sunflower Seeds VS Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C

Weight per 100 calories

• Sunflower Seeds: 17g
• Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C: 217g

Sunflower Seeds have 12.7 times more energy per 100g than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C. It has very high energy density when compared to other foods. Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	1%	2%	97%

Macro Nutrients

	Sunflower Seeds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.33% 0.057g	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% 24.7g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	32% 23.2g	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	0.57% 0.22g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	1.2% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0.54% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	2.34% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	0.49% 0.078mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	5.35% 0.07mg	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	60.4% 54.3mg	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	0.72% 0.11mg	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	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.65% 6.52mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	3.14% 0.028mg	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	11.2% 0.9mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	5.67% 0.13mg	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	2.17% 15.2mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	1.16% 17.4mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	0.79% 0.087mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	5.18% 192g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Dried Sunflower Seed Kernels have 38.9 times more Vitamin B1, 2 times more Vitamin B2, 18.2 times more Vitamin B3, 1.5 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin B9 and 55.4 times more Vitamin E than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 21.2 times more Vitamin A and 226.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Dried Sunflower Seed Kernels have 2 times more Calcium, 10.9 times more Copper, 1.7 times more Iron, 5.1 times more Magnesium, 2.6 times more Manganese, 7.4 times more Phosphorus, 41.7 times more Selenium and 9.8 times more Zinc than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 2.4 times more Potassium, 11.3 times more Sodium and 236.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 36.8 times more Fat, 20.6 times more Saturated Fat, 69.8 times more Omega 6, 6.8 times more Fiber and 12.6 times more Protein than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 7.2 times more Carbohydrate and 51.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.