Comparing Nutrients in 300 calories Fresh Orange juice VS Roasted Sunflower Seeds

Weight per 300 calories

• Fresh Orange juice: 667g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 12.9 times more energy per unit of mass than Raw Orange juice, which is very high in comparison to other foods. Fresh Orange juice having low energy density.

Which food has more nutrients per 300 calories - Fresh Orange juice or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fresh Orange juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	77.2% 56g	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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	15% 5.72g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	50% 200μg	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	370% 333mg	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	1.78% 0.27mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	105% 0.94mg	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	16.7% 1.33mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	16% 113mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	16% 589g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Roasted Sunflower Seeds:

• Raw Orange juice has more Vitamin A, 11 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 461.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 50.5 times more Vitamin E than Raw Orange juice.
• Both Raw Orange juice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Fresh Orange juice vs Roasted Sunflower Seeds:

• Raw Orange juice has 2 times more Calcium, 3 times more Potassium and 951.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper, 1.5 times more Iron, 11.7 times more Manganese, 5.3 times more Phosphorus, 61.3 times more Selenium and 8.2 times more Zinc than Raw Orange juice.
• Both Raw Orange juice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Orange juice has 2.1 times more Omega 3, 5.6 times more Carbohydrate and 39.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 19.3 times more Fat, 16.8 times more Saturated Fat, 87.4 times more Omega 6, 4.3 times more Fiber and 2.1 times more Protein than Raw Orange juice.
• Both Raw Orange juice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Orange juice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.