Comparing Nutrients in 300 calories Sunflower Seeds VS Canned With Added Nutrients Fruit Punch Drink

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned With Added Nutrients Fruit Punch Drink: 638g

Sunflower Seeds have 12.4 times more energy per 100g than Canned With Added Nutrients Fruit Punch Drink. It has very high energy density when compared to other foods. Canned With Added Nutrients Fruit Punch Drink having low energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Canned With Added Nutrients Fruit Punch Drink?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned With Added Nutrients Fruit Punch Drink	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Canned With Added Nutrients Fruit Punch Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0.4% 0.006g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	99% 72g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	19% 10.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned With Added Nutrients Fruit Punch Drink	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	2.66% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	5.4% 0.07mg	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	29% 117μg	1.6% 6.4μg	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	0.8% 0.72mg	210% 189mg	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	120% 18mg	0.43% 0.064mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned With Added Nutrients Fruit Punch Drink	Recommended Dietary Allowance
Calcium	4% 40mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	7.1% 0.064mg	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	33.7% 2.7mg	7.2% 0.57mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	4.56% 19mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	23.3% 0.54mg	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	48.4% 339mg	2.74% 19mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	5.8% 198mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	2.32% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	0.58% 0.064mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	15% 562g	3700g per day for Men 19-50 years

Sunflower Seeds VS Canned With Added Nutrients Fruit Punch Drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seeds or Canned With Added Nutrients Fruit Punch Drink?

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned With Added Nutrients Fruit Punch Drink:

• 300 calories of Sunflower Seeds have 23.8 times more Vitamin B1, 1.2 times more Vitamin B2, 31.9 times more Vitamin B3, 6.5 times more Vitamin B5, 9.8 times more Vitamin B6, 18.3 times more Vitamin B9 and 283 times more Vitamin E than Canned With Added Nutrients Fruit Punch Drink.
• While 300 kcal of Canned With Added Nutrients Fruit Punch Drink contain 262.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• 300 calories of Sunflower Seeds have insufficient amounts of Vitamin C
• 300 calories of Canned With Added Nutrients Fruit Punch Drink have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Canned With Added Nutrients Fruit Punch Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned With Added Nutrients Fruit Punch Drink:

• 300 calories of Sunflower Seeds have 14.5 times more Copper, 4.7 times more Iron, 8.7 times more Magnesium, 1.9 times more Manganese, 17.7 times more Phosphorus, 1.7 times more Potassium, 21.3 times more Selenium and 40.2 times more Zinc than Canned With Added Nutrients Fruit Punch Drink.
• While 300 kcal of Canned With Added Nutrients Fruit Punch Drink contain 52.5 times more Sodium and 231.1 times more Water than Dried Sunflower Seed Kernels.
• 300 calories of Canned With Added Nutrients Fruit Punch Drink lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Dried Sunflower Seed Kernels as well as Canned With Added Nutrients Fruit Punch Drink lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seeds have more Fat, more Saturated Fat, 927.5 times more Omega 6, 3.5 times more Fiber and more Protein than Canned With Added Nutrients Fruit Punch Drink.
• While 300 kcal of Canned With Added Nutrients Fruit Punch Drink contain 7.4 times more Carbohydrate and 53.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Canned With Added Nutrients Fruit Punch Drink offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned With Added Nutrients Fruit Punch Drink provide inadequate amounts of Omega 6, Fiber and Protein
• Both Dried Sunflower Seed Kernels as well as Canned With Added Nutrients Fruit Punch Drink provide inadequate amounts of Omega 3 in 300 calories.