Comparing Nutrients in 300 calories Sunflower Seeds VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water: 612g

Sunflower Seeds have 11.9 times more energy per 100g than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water. It has very high energy density when compared to other foods. Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	0%	3%	97%

Macro Nutrients

	Sunflower Seeds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.88% 0.86g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.53% 0.024g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.87% 0.32g	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	57.5% 74.8g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	101% 73g	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	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.7g	0.33% 0.18g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	0.86% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	0% 0mg	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	13.8% 55μg	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	471% 424mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Calcium	4% 40mg	24% 239mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	12.2% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.8% 312μg	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	6.12% 0.49mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	1.46% 6.12mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	2.13% 0.049mg	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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	22.3% 759mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	1.1% 0.61μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	4.1% 61.2mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	14.4% 534g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• Dried Sunflower Seed Kernels have more Vitamin B3, 13.5 times more Vitamin B5, more Vitamin B6 and 2.1 times more Vitamin B9 than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 1.3 times more Vitamin B2 and 589.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have similar amounts of Vitamin B1 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• Dried Sunflower Seed Kernels have 8.4 times more Copper, 5.5 times more Iron, 27.3 times more Magnesium, 20.5 times more Manganese, 2.5 times more Phosphorus, 44.5 times more Selenium and 21 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 6 times more Calcium, 2.3 times more Potassium, 13.2 times more Sodium and 219.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 30.8 times more Fat, 17 times more Saturated Fat, 37.2 times more Omega 6, more Fiber and 58.1 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 7.3 times more Carbohydrate and 54.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.