Comparing Nutrients in 300 calories Passion-fruit Juice, Yellow VS Toasted Sunflower Seeds

Weight per 300 calories

• Passion-fruit Juice, Yellow: 500g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 10.3 times more energy per unit of mass than Raw Passion-fruit Juice, Yellow, which is very high in comparison to other foods. Passion-fruit Juice, Yellow having low energy density.

Which food has more nutrients per 300 calories - Passion-fruit Juice, Yellow or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Passion-fruit Juice, Yellow	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	98% 71.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	6% 3.35g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	26% 235μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	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	23% 0.3mg	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	10% 40μg	29% 115μg	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	101% 91mg	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	0.33% 0.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	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	22.5% 1.8mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	18% 125mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	11.4% 421g	0.013% 0.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Passion-fruit Juice, Yellow vs Toasted Sunflower Seeds:

• Raw Passion-fruit Juice, Yellow has more Vitamin A, 3.7 times more Vitamin B2, 5.5 times more Vitamin B3 and 134.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Passion-fruit Juice, Yellow vs Toasted Sunflower Seeds:

• Raw Passion-fruit Juice, Yellow has 1.4 times more Magnesium, 5.8 times more Potassium and 868.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.6 times more Copper, 1.8 times more Iron, 4.5 times more Phosphorus and 8.6 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Passion-fruit Juice, Yellow has 7.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 30.6 times more Fat, 38.5 times more Saturated Fat, 34.5 times more Omega 6, 5.6 times more Fiber and 2.5 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Passion-fruit Juice, Yellow as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.