Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS V8 V-FUSION Juices, Peach Mango

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• V8 V-FUSION Juices, Peach Mango: 612g

Roasted Sunflower Seeds have 11.9 times more energy per 100g than V8 V-FUSION Juices, Peach Mango. It has very high energy density when compared to other foods. V8 V-FUSION Juices, Peach Mango having low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or V8 V-FUSION Juices, Peach Mango?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
V8 V-FUSION Juices, Peach Mango	3%	0%	97%

Macro Nutrients

	Roasted Sunflower Seeds	V8 V-FUSION Juices, Peach Mango	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	NA	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	99% 17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	89.3% 64.7g	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	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	V8 V-FUSION Juices, Peach Mango	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	7.54% 0.098mg	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	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	166% 149mg	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	22.4% 3.37mg	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	V8 V-FUSION Juices, Peach Mango	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	NA	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	13% 438mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	NA	11mg per day for Men 19-50 years
Water	0.017% 0.62g	14.5% 538g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs V8 V-FUSION Juices, Peach Mango:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Vitamin B6, 6.7 times more Vitamin B9 and 4 times more Vitamin E than V8 V-FUSION Juices, Peach Mango.
• While V8 V-FUSION Juices, Peach Mango contain 207 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs V8 V-FUSION Juices, Peach Mango:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Iron and 1.6 times more Magnesium than V8 V-FUSION Juices, Peach Mango.
• While V8 V-FUSION Juices, Peach Mango contain 1.4 times more Calcium, 110.9 times more Sodium and 869 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and V8 V-FUSION Juices, Peach Mango have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have more Fat, more Fiber and 4 times more Protein than V8 V-FUSION Juices, Peach Mango.
• While V8 V-FUSION Juices, Peach Mango contain 5.6 times more Carbohydrate and 46 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and V8 V-FUSION Juices, Peach Mango have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as V8 V-FUSION Juices, Peach Mango have insufficient amounts of Glucose and Sucrose in 300 kcal.