Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Lemon juice from concentrate

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Lemon juice from concentrate: 1765g

Oil Roasted Sunflower Seeds have 34.8 times more energy per 100g than Lemon juice from concentrate. It has very high energy density when compared to other foods. Lemon juice from concentrate, canned or bottled having very low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Lemon juice from concentrate?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Lemon juice from concentrate	7%	3%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Lemon juice from concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.27% 1.24g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	6.6% 0.11g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	1.14% 0.19g	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	76.3% 99g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	37.2% 27g	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	17% 12.4g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.37g	32.5% 12.4g	38g per day for Men 19-50 years
Protein	18% 10g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Lemon juice from concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.92% 35.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	50.2% 0.65mg	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	39.7% 159μg	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	280% 252mg	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	27% 4.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Lemon juice from concentrate	Recommended Dietary Allowance
Calcium	4.4% 44mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	35.3% 0.32mg	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	13.2% 1.06mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	29.4% 124mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	12.3% 0.28mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	56.6% 1924mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	3.2% 1.76μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	28.2% 424mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	30.5% 3.35mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	44.7% 1652g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Lemon Juice From Concentrate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Lemon juice from concentrate?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Lemon juice from concentrate:

• 300 calories of Oil Roasted Sunflower Seeds have 2.5 times more Vitamin B5 and 4.5 times more Vitamin E than Lemon juice from concentrate.
• While 300 kcal of Lemon juice from concentrate, canned or bottled contain 2.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 452.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Lemon juice from concentrate:

• 300 calories of Oil Roasted Sunflower Seeds have 2.9 times more Copper, 2 times more Iron, 3.7 times more Manganese, 3.6 times more Phosphorus and 22.5 times more Selenium than Lemon juice from concentrate.
• While 300 kcal of Lemon juice from concentrate, canned or bottled contain 4 times more Calcium, 1.9 times more Magnesium, 7.9 times more Potassium, 278.6 times more Sodium, 1.3 times more Zinc and 2117.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Lemon juice from concentrate lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 21 times more Fat, 7.5 times more Saturated Fat, 89.3 times more Omega 6 and 1.3 times more Protein than Lemon juice from concentrate.
• While 300 kcal of Lemon juice from concentrate, canned or bottled contain 2.6 times more Omega 3, 8.5 times more Carbohydrate, 17.1 times more Sugars, more Fructose and 2.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Lemon juice from concentrate offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Lemon juice from concentrate provide inadequate amounts of Omega 6