Comparing Nutrients in 300 calories Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium VS Roasted Sunflower Seeds

Weight per 300 calories

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium: 484g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 9.4 times more energy per unit of mass than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium, which is very high in comparison to other foods. Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium having low energy density.

Which food has more nutrients per 300 calories - Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	2%	2%	96%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	95% 68.7g	1.94% 1.4g	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	49% 35.6g	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	% 33g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	2.55% 0.97g	15% 5.72g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	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	6.85% 0.082mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.02% 0.64mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	32% 0.41mg	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	30.5% 122μg	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	134% 121mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.94μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.3% 203mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	9.68% 0.087mg	105% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	16.7% 668μg	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% 1.2mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.4mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	47.3% 1.1mg	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	9.68% 67.7mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	3.08% 0.34mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	11% 409g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Roasted Sunflower Seeds:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 1.5 times more Vitamin B1 and 167.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B2, 5.6 times more Vitamin B3, 15.6 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Roasted Sunflower Seeds:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 5.6 times more Calcium and 661.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.8 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 8.8 times more Phosphorus, more Selenium and 8.1 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 5.8 times more Carbohydrate and 48.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 40.8 times more Fat, 22.2 times more Saturated Fat, 205.4 times more Omega 6, 5.9 times more Fiber and 5.6 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.