Comparing Nutrients in 300 calories Fruit juice smoothie, NAKED JUICE, GREEN MACHINE VS Sunflower Seeds

Weight per 300 calories

• Fruit juice smoothie, NAKED JUICE, GREEN MACHINE: 566g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 11 times more energy per unit of mass than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE, which is very high in comparison to other foods. Fruit juice smoothie, NAKED JUICE, GREEN MACHINE having low energy density.

Which food has more nutrients per 300 calories - Fruit juice smoothie, NAKED JUICE, GREEN MACHINE or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	4%	4%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	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	54.6% 71g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	87% 63g	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	43.3% 31.4g	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	% 15.6g	NA	g per day for Men 19-50 years
Sucrose	% 16g	% 1.3g	g per day for Men 19-50 years
Fiber	10.4% 3.96g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	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	32.7% 0.42mg	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	21.2% 85μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	149% 3.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	51.6% 46.4mg	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	11.3% 1.7mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, NAKED JUICE, GREEN MACHINE	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.23% 62.3mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	29.7% 2.38mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.6mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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	12% 85mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.26μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	2.26% 34mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	13% 488g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fruit juice smoothie, NAKED JUICE, GREEN MACHINE vs Sunflower Seeds:

• Fruit juice smoothie, NAKED JUICE, GREEN MACHINE has 77.1 times more Vitamin A, 2.8 times more Vitamin B2, more Vitamin B12, 64.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 10.6 times more Vitamin E than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• Both Fruit juice smoothie, NAKED JUICE, GREEN MACHINE as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fruit juice smoothie, NAKED JUICE, GREEN MACHINE vs Sunflower Seeds:

• Fruit juice smoothie, NAKED JUICE, GREEN MACHINE has 1.6 times more Calcium, 1.2 times more Manganese, 2.8 times more Potassium and 200.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Copper, 2.9 times more Magnesium, 4 times more Phosphorus, 12 times more Selenium and 7.6 times more Zinc than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• Both Fruit juice smoothie, NAKED JUICE, GREEN MACHINE and Dried Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Fruit juice smoothie, NAKED JUICE, GREEN MACHINE has 4.8 times more Omega 3, 6.9 times more Carbohydrate and 46.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18 times more Fat, 7.6 times more Saturated Fat, 44.5 times more Omega 6 and 3.1 times more Protein than Fruit juice smoothie, NAKED JUICE, GREEN MACHINE.
• Both Fruit juice smoothie, NAKED JUICE, GREEN MACHINE and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Fruit juice smoothie, NAKED JUICE, GREEN MACHINE as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.