Comparing Nutrients in 300 calories Sunflower Seeds VS 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E

Weight per 300 calories

• Sunflower Seeds: 51.4g
• 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E: 652g

Sunflower Seeds have 12.7 times more energy per 100g than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E. It has very high energy density when compared to other foods. 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	3%	0%	97%

Macro Nutrients

	Sunflower Seeds	100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.067% 0.065g	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% 0g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0% 0g	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	56% 72.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	93% 67.6g	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	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	26% 235μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	0.54% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0.5% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	0.53% 0.085mg	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	8.03% 0.1mg	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	4.9% 19.6μg	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	207% 186mg	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	38% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.54% 0.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E	Recommended Dietary Allowance
Calcium	4% 40mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	8.7% 0.078mg	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	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	11% 45.7mg	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	0.93% 6.52mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	0.59% 0.065mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	15.6% 577g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E:

• Dried Sunflower Seed Kernels have 116.6 times more Vitamin B1, 28 times more Vitamin B2, 50.5 times more Vitamin B3, 6.6 times more Vitamin B6, 6 times more Vitamin B9 and 3.2 times more Vitamin E than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E.
• While 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E contain 152.3 times more Vitamin A and 258.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E:

• Dried Sunflower Seed Kernels have 11.8 times more Copper, 1.3 times more Iron, 3.7 times more Magnesium, 52 times more Phosphorus, more Selenium and 39.4 times more Zinc than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E.
• While 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E contain 1.3 times more Calcium, 2 times more Potassium, 40.9 times more Sodium and 237.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 405.3 times more Fat, more Saturated Fat, more Omega 6, more Fiber and 5.5 times more Protein than 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E.
• While 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E contain 7.1 times more Carbohydrate and 50.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as 100 Vegetable And Fruit Juice Blend% Juice, With Added Vitamins A, C, E have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.