Comparing Nutrients in 100 calories Toasted Sunflower Seeds VS Bottled Pomegranate Juice

Weight per 100 calories

• Toasted Sunflower Seeds: 16g
• Bottled Pomegranate Juice: 185g

Toasted Sunflower Seeds have 11.5 times more energy per 100g than Bottled Pomegranate Juice. It has very high energy density when compared to other foods. Bottled Pomegranate Juice having low energy density.

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Bottled Pomegranate Juice?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Toasted Sunflower Seeds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.46% 9.18g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	0.54% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.56% 3.33g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	32.3% 23.4g	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	16.3% 11.8g	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	% 11.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.9% 1.86g	0.49% 0.19g	38g per day for Men 19-50 years
Protein	4.96% 2.8g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.7% 0.074mg	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	9.6% 38.4μg	11% 44.4μg	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	0.25% 0.23mg	0.21% 0.19mg	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	NA	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	2.04% 20.4mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	4.32% 0.039mg	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	13.8% 1.1mg	2.3% 0.19mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	7.65% 0.18mg	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	26.7% 187mg	2.9% 20.4mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	11.7% 396mg	3400mg per day for Men 19-50 years
Selenium	NA	1% 0.56μg	55μg per day for Men 19-50 years
Sodium	0.032% 0.48mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.5% 0.17mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	4.3% 159g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Bottled Pomegranate Juice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Bottled Pomegranate Juice?

Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Bottled Pomegranate Juice:

• 100 calories of Toasted Sunflower Seeds have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Bottled Pomegranate Juice.
• Both Toasted Sunflower Seeds and Bottled Pomegranate Juice provide similar amounts of Vitamin B9 per 100 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Bottled Pomegranate Juice:

• 100 calories of Toasted Sunflower Seeds have 7.6 times more Copper, 5.9 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 9.2 times more Phosphorus and 5.1 times more Zinc than Bottled Pomegranate Juice.
• While 100 kcal of Bottled Pomegranate Juice contain 2.2 times more Calcium, 5 times more Potassium and 985.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium
• 100 calories of Bottled Pomegranate Juice lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Sunflower Seeds have 17.1 times more Fat, 6.7 times more Saturated Fat, 65.2 times more Omega 6, 10 times more Fiber and 10 times more Protein than Bottled Pomegranate Juice.
• While 100 kcal of Bottled Pomegranate Juice contain 7.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Bottled Pomegranate Juice offer comparable quantities of Energy per 100 calories.
• 100 calories of Bottled Pomegranate Juice provide inadequate amounts of Omega 6, Fiber and Protein
• Both Toasted Sunflower Seed Kernels no Salt as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 in 100 calories.