Comparing Nutrients in 300 calories Sunflower Seeds VS V8 V-FUSION Juices, Peach Mango

Weight per 300 calories

• Sunflower Seeds: 51.4g
• V8 V-FUSION Juices, Peach Mango: 612g

Sunflower Seeds have 11.9 times more energy per 100g than V8 V-FUSION Juices, Peach Mango. It has very high energy density when compared to other foods. V8 V-FUSION Juices, Peach Mango having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or V8 V-FUSION Juices, Peach Mango?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
V8 V-FUSION Juices, Peach Mango	3%	0%	97%

Macro Nutrients

	Sunflower Seeds	V8 V-FUSION Juices, Peach Mango	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	NA	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	89.3% 64.7g	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	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	V8 V-FUSION Juices, Peach Mango	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	7.54% 0.098mg	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	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	166% 149mg	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	22.4% 3.37mg	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	V8 V-FUSION Juices, Peach Mango	Recommended Dietary Allowance
Calcium	4% 40mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	NA	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	NA	11mg per day for Men 19-50 years
Water	0.066% 2.43g	14.5% 538g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs V8 V-FUSION Juices, Peach Mango:

• Dried Sunflower Seed Kernels have 7.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 5.4 times more Vitamin E than V8 V-FUSION Juices, Peach Mango.
• While V8 V-FUSION Juices, Peach Mango contain 207.7 times more Vitamin C than Dried Sunflower Seed Kernels.

Comparing minerals per 300 calories for Sunflower Seeds vs V8 V-FUSION Juices, Peach Mango:

• Dried Sunflower Seed Kernels have 2.9 times more Iron and 3.9 times more Magnesium than V8 V-FUSION Juices, Peach Mango.
• While V8 V-FUSION Juices, Peach Mango contain 1.6 times more Potassium, 37.1 times more Sodium and 221.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and V8 V-FUSION Juices, Peach Mango have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have more Fat, more Fiber and 4.3 times more Protein than V8 V-FUSION Juices, Peach Mango.
• While V8 V-FUSION Juices, Peach Mango contain 6.8 times more Carbohydrate and 48.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and V8 V-FUSION Juices, Peach Mango have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as V8 V-FUSION Juices, Peach Mango have insufficient amounts of Glucose and Sucrose in 300 kcal.