Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Orange Juice

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Orange Juice: 638g

Sunflower Seeds have 12.4 times more energy per 100g than Canned Orange Juice. It has very high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sunflower Seeds	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1% 0.17g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	77% 56g	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	21.4% 15.5g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 26g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	19% 10.7g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	15.2% 0.2mg	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	38.3% 153μg	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	213% 192mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Orange Juice	Recommended Dietary Allowance
Calcium	4% 40mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	5.83% 0.13mg	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	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	15% 560g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Orange Juice:

• Dried Sunflower Seed Kernels have 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3, 3.5 times more Vitamin B6 and 14.2 times more Vitamin E than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains 37.3 times more Vitamin A, 2 times more Vitamin B5, 1.3 times more Vitamin B9 and 267.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Orange Juice:

• Dried Sunflower Seed Kernels have 6.6 times more Copper, 4.2 times more Iron, 2.6 times more Magnesium, 7.5 times more Manganese, 3.1 times more Phosphorus, 42.7 times more Selenium and 10.1 times more Zinc than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains 1.6 times more Calcium, 3.5 times more Potassium and 230.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 27.6 times more Fat, 19.9 times more Saturated Fat, 68.7 times more Omega 6, 2.3 times more Fiber and 2.5 times more Protein than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains 6.8 times more Carbohydrate and 41.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Unsweetened Canned Orange Juice have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Unsweetened Canned Orange Juice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.