Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Frozen Concentrate Citrus Fruit Juice Drink

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Frozen Concentrate Citrus Fruit Juice Drink: 185g

Roasted Sunflower Seeds have 3.6 times more energy per 100g than Frozen Concentrate Citrus Fruit Juice Drink. It has very high energy density when compared to other foods. Frozen Concentrate Citrus Fruit Juice Drink having above average energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Frozen Concentrate Citrus Fruit Juice Drink?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.19% 0.19g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0.46% 0.007g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	57.3% 74.4g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	0.97% 0.37g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	7.87% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	4.84% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	3.04% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	7.93% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	9.4% 0.12mg	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	30.5% 122μg	12% 48μg	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	196% 176mg	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	89.7% 13.5mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.31% 0.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.63% 46.3mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	20% 0.18mg	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	24.5% 1.96mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	20.5% 0.47mg	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	85% 595mg	9.52% 66.7mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.37% 5.56mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	2.02% 0.22mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	2.87% 106g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Frozen Concentrate Citrus Fruit Juice Drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Frozen Concentrate Citrus Fruit Juice Drink?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Frozen Concentrate Citrus Fruit Juice Drink:

• 300 calories of Roasted Sunflower Seeds have 2 times more Vitamin B2, 7.5 times more Vitamin B3, 9.2 times more Vitamin B5, 3.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 33 times more Vitamin E than Frozen Concentrate Citrus Fruit Juice Drink.
• While 300 kcal of Frozen Concentrate Citrus Fruit Juice Drink contain 1.7 times more Vitamin B1 and 244.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
• 300 calories of Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Frozen Concentrate Citrus Fruit Juice Drink:

• 300 calories of Roasted Sunflower Seeds have 5.3 times more Copper, 1.8 times more Magnesium, 2.3 times more Manganese, 8.9 times more Phosphorus, 55.2 times more Selenium and 12.3 times more Zinc than Frozen Concentrate Citrus Fruit Juice Drink.
• While 300 kcal of Frozen Concentrate Citrus Fruit Juice Drink contain 3.7 times more Iron and 1.7 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Frozen Concentrate Citrus Fruit Juice Drink lack sufficient amounts of Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Concentrate Citrus Fruit Juice Drink lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 138.6 times more Fat, 207.5 times more Saturated Fat, 829.5 times more Omega 6, 15.4 times more Fiber and 4.5 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• While 300 kcal of Frozen Concentrate Citrus Fruit Juice Drink contain 6 times more Carbohydrate and 37.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Frozen Concentrate Citrus Fruit Juice Drink offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Omega 6, Fiber and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Omega 3 in 300 calories.