Comparing Nutrients in 300 calories Strawberry Banana V8 SPLASH Smoothies VS Sunflower Seeds

Weight per 300 calories

• Strawberry Banana V8 SPLASH Smoothies: 811g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 15.8 times more energy per unit of mass than Strawberry Banana V8 SPLASH Smoothies, which is very high in comparison to other foods. Strawberry Banana V8 SPLASH Smoothies having low energy density.

Which food has more nutrients per 300 calories - Strawberry Banana V8 SPLASH Smoothies or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Strawberry Banana V8 SPLASH Smoothies	13%	0%	87%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Strawberry Banana V8 SPLASH Smoothies	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	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	51% 66g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	82% 59.6g	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	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	NA	% 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	17.7% 9.9g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Strawberry Banana V8 SPLASH Smoothies	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.6mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	NA	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	81% 1.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	221% 199mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Banana V8 SPLASH Smoothies	Sunflower Seeds	Recommended Dietary Allowance
Calcium	33.2% 332mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	103% 0.92mg	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	15.2% 1.2mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	NA	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	5.72% 195mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	NA	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	19.8% 732g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Strawberry Banana V8 SPLASH Smoothies vs Sunflower Seeds:

• Strawberry Banana V8 SPLASH Smoothies have 1.5 times more Vitamin B3, more Vitamin B12 and 276.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Strawberry Banana V8 SPLASH Smoothies and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Strawberry Banana V8 SPLASH Smoothies vs Sunflower Seeds:

• Strawberry Banana V8 SPLASH Smoothies have 8.3 times more Calcium, 50.9 times more Sodium and 301.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Iron and 1.7 times more Potassium than Strawberry Banana V8 SPLASH Smoothies.

Comparison of macro-nutrients per 300 calories:

• Strawberry Banana V8 SPLASH Smoothies have 6.4 times more Carbohydrate and 44.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Fat, more Saturated Fat and more Fiber than Strawberry Banana V8 SPLASH Smoothies.
• Both Strawberry Banana V8 SPLASH Smoothies and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Strawberry Banana V8 SPLASH Smoothies as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.