Comparing Nutrients in 100 calories Sunflower Seeds VS Orange Mango FUZE, Fortified With Vitamins A, C, E, B6

Weight per 100 calories

• Sunflower Seeds: 17g
• Orange Mango FUZE, Fortified With Vitamins A, C, E, B6: 263g

Sunflower Seeds have 15.4 times more energy per 100g than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6. It has very high energy density when compared to other foods. Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Orange Mango FUZE, Fortified With Vitamins A, C, E, B6?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	7%	1%	92%

Macro Nutrients

	Sunflower Seeds	Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.49% 0.008g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.14% 0.024g	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	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	32.7% 23.7g	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	1.4% 0.53g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	5.85% 52.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	32.4% 0.42mg	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	29% 116μg	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	70% 63mg	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	19% 2.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.22% 0.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	2.37% 23.7mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	13% 0.12mg	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	3.3% 0.26mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	6.27% 26.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	6% 42mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	0.48% 0.26μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	6.26% 232g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Orange Mango FUZE, Fortified With Vitamins A, C, E, B6:

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 2.1 times more Vitamin E than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6.
• While Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 contain 102.5 times more Vitamin A, 1.8 times more Vitamin B6, 3 times more Vitamin B9 and 263.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Orange Mango FUZE, Fortified With Vitamins A, C, E, B6:

• Dried Sunflower Seed Kernels have 2.7 times more Copper, 3.4 times more Iron, 2.1 times more Magnesium, 2.7 times more Phosphorus, 34.5 times more Selenium and 6.5 times more Zinc than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6.
• While Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 contain 1.8 times more Calcium, 4.6 times more Potassium, 17.1 times more Sodium and 285.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 55.8 times more Fat, 41.4 times more Saturated Fat, 166.6 times more Omega 6, 2.8 times more Fiber and 2 times more Protein than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6.
• While Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 contain 7.1 times more Carbohydrate and 52.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.