Comparing Nutrients in 300 calories Sunflower Seeds VS Chilled Orange Juice with Calcium

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Chilled Orange Juice with Calcium: 638g

Sunflower Seeds have 12.4 times more energy per 100g than Chilled Orange Juice with Calcium. It has very high energy density when compared to other foods. Chilled Orange Juice from Concentrate with Calcium having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Chilled Orange Juice with Calcium?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Chilled Orange Juice with Calcium	6%	2%	92%

Macro Nutrients

	Sunflower Seeds	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.28% 0.089g	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	0.86% 0.15g	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	55.3% 72g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	73% 53g	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	19.6% 14.2g	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	% 13.3g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 25.6g	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	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	37.3% 0.49mg	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	30.3% 121μg	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	238% 214mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Calcium	4% 40mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	29.8% 0.27mg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	16.7% 70.2mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	6.4% 0.15mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	33.4% 1136mg	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	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	15% 557g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Chilled Orange Juice with Calcium:

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 2.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 14.2 times more Vitamin E than Chilled Orange Juice from Concentrate with Calcium.
• While Chilled Orange Juice from Concentrate with Calcium contains 1.4 times more Vitamin B2, 2.1 times more Vitamin B5 and 298.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Chilled Orange Juice from Concentrate with Calcium have similar amounts of Vitamin B9 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Chilled Orange Juice from Concentrate with Calcium 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 Chilled Orange Juice with Calcium:

• Dried Sunflower Seed Kernels have 3.4 times more Copper, 3.3 times more Iron, 2.4 times more Magnesium, 6.8 times more Manganese, 42.7 times more Selenium and 5.7 times more Zinc than Chilled Orange Juice from Concentrate with Calcium.
• While Chilled Orange Juice from Concentrate with Calcium contains 22.3 times more Calcium, 3.4 times more Potassium and 229.1 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Chilled Orange Juice from Concentrate with Calcium have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 34.5 times more Fat, 25.6 times more Saturated Fat, 80.7 times more Omega 6, 2.3 times more Fiber and 2.5 times more Protein than Chilled Orange Juice from Concentrate with Calcium.
• While Chilled Orange Juice from Concentrate with Calcium contains 7 times more Carbohydrate and 39.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Chilled Orange Juice from Concentrate with Calcium have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.