Comparing Nutrients in 300 calories Sunflower Seeds VS Frozen novelties, juice type, orange

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Frozen novelties, juice type, orange: 316g

Sunflower Seeds have 6.1 times more energy per 100g than Frozen novelties, juice type, orange. It has very high energy density when compared to other foods. Frozen novelties, juice type, orange having average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Frozen novelties, juice type, orange?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen novelties, juice type, orange	2%	0%	98%

Macro Nutrients

	Sunflower Seeds	Frozen novelties, juice type, orange	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% 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	56.3% 73g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	87% 63g	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	0.83% 0.32g	38g per day for Men 19-50 years
Protein	19% 10.7g	2.8% 1.58g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen novelties, juice type, orange	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.35% 3.16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	2.63% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.37% 0.057mg	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	14.2% 57μg	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	90% 81mg	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	0.84% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.26% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen novelties, juice type, orange	Recommended Dietary Allowance
Calcium	4% 40mg	2.84% 28.4mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	7.7% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.08% 243μg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	6% 25.3mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	1.1% 0.025mg	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	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	0.57% 0.32μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	1.7% 25.3mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	0.57% 0.063mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	6.5% 240g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Frozen novelties, juice type, orange:

• Dried Sunflower Seed Kernels have 24.1 times more Vitamin B1, 1.9 times more Vitamin B2, 8.5 times more Vitamin B3, 2.8 times more Vitamin B5, 12.2 times more Vitamin B6, 2.1 times more Vitamin B9 and 143 times more Vitamin E than Frozen novelties, juice type, orange.
• While Frozen novelties, juice type, orange contain 112.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen novelties, juice type, orange have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Frozen novelties, juice type, orange:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 13.3 times more Copper, 1.8 times more Iron, 6.6 times more Magnesium, 39.7 times more Manganese, 8.3 times more Phosphorus, 86.2 times more Selenium and 40.7 times more Zinc than Frozen novelties, juice type, orange.
• While Frozen novelties, juice type, orange contain 98.9 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen novelties, juice type, orange have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have more Fat, more Saturated Fat, more Omega 6, 14 times more Fiber and 6.8 times more Protein than Frozen novelties, juice type, orange.
• While Frozen novelties, juice type, orange contain 7.1 times more Carbohydrate and 46.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen novelties, juice type, orange have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Frozen novelties, juice type, orange have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.