Comparing Nutrients in 100 calories Sunflower Seeds VS Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 100 calories

• Sunflower Seeds: 17g
• Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water: 244g

Sunflower Seeds have 14.2 times more energy per 100g than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water. It has very high energy density when compared to other foods. Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	5%	3%	92%

Macro Nutrients

	Sunflower Seeds	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.36% 0.061g	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	18.3% 23.7g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	32.4% 23.5g	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	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	0.64% 0.24g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	4.13% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	8.26% 0.11mg	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	2.44% 9.76μg	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	91% 82mg	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	0.65% 0.098mg	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	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.95% 19.5mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	8.94% 0.08mg	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	4.27% 0.34mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	2.12% 0.049mg	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	4.88% 34mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.16% 2.44mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	5.9% 218g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.1 times more Vitamin B6, 4 times more Vitamin B9 and 61.7 times more Vitamin E than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 2.4 times more Vitamin B5 and 342.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Vitamin B2 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water:

• Dried Sunflower Seed Kernels have 3.8 times more Copper, 2.6 times more Iron, 2.1 times more Magnesium, 6.8 times more Manganese, 3.3 times more Phosphorus, 37.2 times more Selenium and 7 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.5 times more Calcium, 3 times more Potassium and 268.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 27.8 times more Fat, 16.5 times more Saturated Fat, 64.7 times more Omega 6, 6 times more Fiber and 2.7 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water contains 1.7 times more Omega 3, 6.9 times more Carbohydrate and 52.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.