Comparing Nutrients in 300 calories The COCA-COLA Company, Hi-C Flashin' Fruit Punch VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• The COCA-COLA Company, Hi-C Flashin' Fruit Punch: 667g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 13.2 times more energy per unit of mass than The COCA-COLA Company, Hi-C Flashin' Fruit Punch, which is very high in comparison to other foods. The COCA-COLA Company, Hi-C Flashin' Fruit Punch having low energy density.

Which food has more nutrients per 300 calories - The COCA-COLA Company, Hi-C Flashin' Fruit Punch or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
The COCA-COLA Company, Hi-C Flashin' Fruit Punch	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.3g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	115% 83.3g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	0% 0g	14% 5.37g	38g per day for Men 19-50 years
Protein	0% 0g	18% 10g	56g per day for Men 19-50 years

Vitamins

	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	31% 0.4mg	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	29.6% 119μg	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	222% 200mg	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	102% 0.91mg	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	0% 0mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	NA	46% 1.05mg	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	0% 0mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	3.56% 53.3mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	15.8% 583g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of The COCA-COLA Company, Hi-C Flashin' Fruit Punch vs Oil Roasted Sunflower Seeds:

• The COCA-COLA Company, Hi-C Flashin' Fruit Punch has 358.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.
• Both The COCA-COLA Company, Hi-C Flashin' Fruit Punch as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for The COCA-COLA Company, Hi-C Flashin' Fruit Punch vs Oil Roasted Sunflower Seeds:

• The COCA-COLA Company, Hi-C Flashin' Fruit Punch has 35.1 times more Sodium and 747.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.

Comparison of macro-nutrients per 300 calories:

• The COCA-COLA Company, Hi-C Flashin' Fruit Punch has 7.2 times more Carbohydrate and 52.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.
• Both The COCA-COLA Company, Hi-C Flashin' Fruit Punch and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both The COCA-COLA Company, Hi-C Flashin' Fruit Punch as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.