Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E: 217g

Oil Roasted Sunflower Seeds have 12.9 times more energy per 100g than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E. It has very high energy density when compared to other foods. 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E having low energy density.

Which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	3%	0%	97%

Macro Nutrients

	Oil Roasted Sunflower Seeds	100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	0.022% 0.022g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	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	0% 0g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	0% 0g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.7% 78.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	0.18% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	0.17% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	0.18% 0.028mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	2.68% 0.035mg	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	9.9% 39.5μg	1.63% 6.52μg	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	0.21% 0.19mg	69% 62mg	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	41% 6.14mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0.18% 0.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	2.9% 0.026mg	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	9.04% 0.72mg	8.42% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	3.62% 15.2mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	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	27.5% 192mg	0.31% 2.17mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	6.46% 220mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	4.2% 63mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	0.2% 0.022mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	5.2% 192g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E:

• Oil Roasted Sunflower Seed Kernels have 24.9 times more Vitamin B1, 21.8 times more Vitamin B2, 24.7 times more Vitamin B3, 3.8 times more Vitamin B6, 6.1 times more Vitamin B9 and 3.2 times more Vitamin E than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E.
• While 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E contain more Vitamin A and 333.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E:

• Oil Roasted Sunflower Seed Kernels have 11.7 times more Copper, 1.4 times more Magnesium, 88.5 times more Phosphorus, more Selenium and 40.5 times more Zinc than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E.
• While 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E contain 2.7 times more Potassium, 124.4 times more Sodium and 738.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have similar amounts of Calcium and Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Sunflower Seed Kernels have 398.6 times more Fat, more Saturated Fat, more Omega 6, more Fiber and 5.2 times more Protein than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E.
• While 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E contain 6.3 times more Carbohydrate and 42.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have similar amounts of Energy per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.