Comparing Nutrients in 300 calories Peach nectar, canned, with added ascorbic acid VS Sunflower Seeds

Weight per 300 calories

• Peach nectar, canned, with added ascorbic acid: 600g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 11.7 times more energy per unit of mass than Peach nectar, canned, with added ascorbic acid, which is very high in comparison to other foods. Peach nectar, canned, with added ascorbic acid having low energy density.

Which food has more nutrients per 300 calories - Peach nectar, canned, with added ascorbic acid or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Peach nectar, canned, with added ascorbic acid	2%	9%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Peach nectar, canned, with added ascorbic acid	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.6% 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	55% 71.6g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	92% 67g	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	44.5% 32.3g	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	% 31.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	% 1.3g	g per day for Men 19-50 years
Fiber	1.58% 0.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.25% 1.26g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Peach nectar, canned, with added ascorbic acid	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	18.7% 168μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	1.5% 6μg	29% 117μg	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	201% 181mg	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	24.4% 3.66mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peach nectar, canned, with added ascorbic acid	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.6% 36mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	5.25% 0.42mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	3.65% 0.084mg	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	4.3% 30mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	14% 524g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Peach nectar, canned, with added ascorbic acid vs Sunflower Seeds:

• Peach nectar, canned, with added ascorbic acid has 109 times more Vitamin A and 252 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B3, 1.9 times more Vitamin B5, 3.1 times more Vitamin B6, 19.4 times more Vitamin B9 and 4.9 times more Vitamin E than Peach nectar, canned, with added ascorbic acid.
• Both Peach nectar, canned, with added ascorbic acid as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Peach nectar, canned, with added ascorbic acid vs Sunflower Seeds:

• Peach nectar, canned, with added ascorbic acid has 10.4 times more Sodium and 215.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.6 times more Copper, 6.4 times more Iron, 5.6 times more Magnesium, 11.9 times more Manganese, 11.3 times more Phosphorus and 21.4 times more Zinc than Peach nectar, canned, with added ascorbic acid.
• Both Peach nectar, canned, with added ascorbic acid and Dried Sunflower Seed Kernels have similar amounts of Calcium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Peach nectar, canned, with added ascorbic acid has 11.1 times more Omega 3, 7 times more Carbohydrate and 49.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.6 times more Fat, 1.7 times more Saturated Fat, 43.9 times more Omega 6, 7.4 times more Fiber and 8.5 times more Protein than Peach nectar, canned, with added ascorbic acid.
• Both Peach nectar, canned, with added ascorbic acid and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Peach nectar, canned, with added ascorbic acid as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.