Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C: 652g

Oil Roasted Sunflower Seeds have 12.9 times more energy per 100g than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C. It has very high energy density when compared to other foods. Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C having low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	1%	2%	97%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	57% 74g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	96% 69.7g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	1.7% 0.65g	38g per day for Men 19-50 years
Protein	18% 10g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	1.63% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.47% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	7.83% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	16% 0.21mg	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	29.6% 119μg	0% 0μg	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	0.62% 0.56mg	181% 163mg	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	123% 18.4mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.96% 19.6mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	9.42% 0.085mg	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	27% 2.17mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	17% 0.39mg	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	82.5% 577mg	6.52% 45.7mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	1.2% 0.65μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	3.48% 52mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	15.5% 575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Oil Roasted Sunflower Seed Kernels have 8.3 times more Vitamin B1, 1.6 times more Vitamin B2, 8.9 times more Vitamin B3, 9 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B9 and 56.5 times more Vitamin E than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains more Vitamin A and 292.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Calcium, 10.8 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.7 times more Manganese, 12.6 times more Phosphorus, 60.8 times more Selenium and 10.1 times more Zinc than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 3.3 times more Potassium, 34.3 times more Sodium and 736.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 36.2 times more Fat, 32.3 times more Saturated Fat, 102.2 times more Omega 6, 8.2 times more Fiber and 12 times more Protein than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 6.4 times more Carbohydrate and 44.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.