Comparing Nutrients in 300 calories Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Toasted Sunflower Seeds

Weight per 300 calories

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 536g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 11.1 times more energy per unit of mass than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS, which is very high in comparison to other foods. Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS having low energy density.

Discover which food has more nutrients per 300 calories - Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	6.36% 0.1g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	84.7% 61.4g	NA	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	31% 22.6g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 21.8g	NA	g per day for Men 19-50 years
Fiber	8.46% 3.2g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	6.03% 3.38g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.5% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	30% 0.39mg	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	22.8% 91μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	123% 2.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33.2mg	0.75% 0.68mg	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	6.43% 0.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.64% 96mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	99% 0.89mg	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	22.8% 1.82mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80.4mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	316% 7.27mg	44.5% 1.02mg	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	12.2% 85.7mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	12.4% 459g	0.013% 0.48g	3700g per day for Men 19-50 years

Fruit Juice Smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Toasted Sunflower Seeds:

• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have more Vitamin A, 2 times more Vitamin B1, 3.1 times more Vitamin B2, more Vitamin B12 and 49 times more Vitamin C than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B9 than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Toasted Sunflower Seeds:

• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 3.5 times more Calcium, 1.3 times more Magnesium, 7.1 times more Manganese, 4 times more Potassium and 946.3 times more Water than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Copper, 1.8 times more Iron, 6.5 times more Phosphorus and 6 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Zinc
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 2.7 times more Omega 3 and 7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 15.6 times more Fat, 7.9 times more Saturated Fat, 225.5 times more Omega 6, 1.7 times more Fiber and 2.5 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 6
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3