Comparing Nutrients in 300 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Sunflower Seeds

Weight per 300 calories

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 938g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 18.3 times more energy per unit of mass than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink, which is very high in comparison to other foods. COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink having low energy density.

Which food has more nutrients per 300 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	79% 57.3g	1.86% 1.35g	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	41.6% 30g	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	% 20.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.88g	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	0% 0g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	53% 0.69mg	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	0% 0μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	355% 8.53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.8% 0.72mg	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	0% 0mg	120% 18mg	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

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	14.5% 581μg	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	10.5% 0.84mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	43.6% 1mg	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	1.34% 9.38mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	0.85% 0.094mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	23.3% 862g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Sunflower Seeds:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 3.4 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.4 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin E than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Sunflower Seeds:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 85.2 times more Sodium and 354.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, more Copper, 3.2 times more Iron, more Magnesium, more Manganese, 36.2 times more Phosphorus, 2 times more Potassium, more Selenium and 27.4 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.

Comparison of macro-nutrients per 300 calories:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 7.2 times more Carbohydrate and 42.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 56.4 times more Fat, 30.5 times more Saturated Fat, 114.8 times more Omega 6, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.