Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water: 612g

Roasted Sunflower Seeds have 11.9 times more energy per 100g than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water. It has very high energy density when compared to other foods. Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	0%	3%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.88% 0.86g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	1.53% 0.024g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	1.87% 0.32g	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	57.5% 74.8g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	101% 73g	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% 0g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	0.33% 0.18g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	0.86% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	0% 0mg	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	13.8% 55μg	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	471% 424mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Calcium	3.6% 36mg	24% 239mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	12.2% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.8% 312μg	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	6.12% 0.49mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	1.46% 6.12mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	2.13% 0.049mg	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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	22.3% 759mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	1.1% 0.61μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	4.1% 61.2mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	14.4% 534g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• 300 calories of Roasted Sunflower Seeds have more Vitamin B3, 84.7 times more Vitamin B5, more Vitamin B6 and 2.2 times more Vitamin B9 than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While 300 kcal of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contain 13.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 587.1 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 Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• 300 calories of Roasted Sunflower Seeds have 8.6 times more Copper, 4 times more Iron, 10.9 times more Magnesium, 22.2 times more Manganese, 4.4 times more Phosphorus, 66.8 times more Selenium and 22.3 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While 300 kcal of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contain 6.6 times more Calcium, 1.7 times more Potassium and 862.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water lack sufficient amounts of Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 29.9 times more Fat, 20 times more Saturated Fat, 53.1 times more Omega 6, more Fiber and 54.2 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While 300 kcal of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contain 6 times more Carbohydrate and 51.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water offer comparable quantities of Energy per 300 calories.
• 300 calories of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water provide inadequate amounts of Omega 6, Fiber and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water provide inadequate amounts of Omega 3 in 300 calories.