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

Weight per 300 calories

• Fresh Orange juice: 667g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 13.2 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.

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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fresh Orange juice	Oil 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	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	102% 17.3g	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	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	77.2% 56g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 1.2g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	14% 5.37g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oil 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	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	102% 0.91mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	46% 1.05mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	16% 589g	0.021% 0.78g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

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

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

• 300 calories of Fresh Orange juice have more Vitamin A, 3.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 598 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 69 times more Vitamin E than Raw Orange juice.
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin E
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Orange juice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Fresh Orange juice have 1.7 times more Calcium, 5.4 times more Potassium and 754.3 times more Water than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.1 times more Copper, 1.6 times more Iron, 11.3 times more Manganese, 5.1 times more Phosphorus, 59.4 times more Selenium and 7.9 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Oil Roasted Sunflower Seeds contain similar levels of Magnesium per 300 calories.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 6 times more Carbohydrate, 35.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 19.5 times more Fat, 22.4 times more Saturated Fat, 89.7 times more Omega 6, 4 times more Fiber and 2.2 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 6 and Fiber
• Both Raw Orange juice as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.