Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS The COCA-COLA Company, Minute Maid, Lemonade

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• The COCA-COLA Company, Minute Maid, Lemonade: 652g

Toasted Sunflower Seeds have 13.5 times more energy per 100g than The COCA-COLA Company, Minute Maid, Lemonade. It has very high energy density when compared to other foods. The COCA-COLA Company, Minute Maid, Lemonade having low energy density.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or The COCA-COLA Company, Minute Maid, Lemonade?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
The COCA-COLA Company, Minute Maid, Lemonade	0%	0%	100%

Macro Nutrients

	Toasted Sunflower Seeds	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	14.7% 5.57g	0% 0g	38g per day for Men 19-50 years
Protein	15% 8.34g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	1.5% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	0.37% 0.059mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	2% 0.026mg	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% 115μg	1.63% 6.52μg	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	0.75% 0.68mg	22.5% 20.2mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	11.6% 0.1mg	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	41.3% 3.3mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	0.93% 6.52mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	1.9% 65.2mg	3400mg per day for Men 19-50 years
Selenium	NA	1.2% 0.65μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	2.6% 39mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	0.59% 0.065mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	15.5% 573g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS The COCA-COLA Company, Minute Maid, Lemonade Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or The COCA-COLA Company, Minute Maid, Lemonade?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs The COCA-COLA Company, Minute Maid, Lemonade:

• 300 calories of Toasted Sunflower Seeds have 12.1 times more Vitamin B1, 7.1 times more Vitamin B2, 34.7 times more Vitamin B3, 15 times more Vitamin B6 and 17.7 times more Vitamin B9 than The COCA-COLA Company, Minute Maid, Lemonade.
• While 300 kcal of The COCA-COLA Company, Minute Maid, Lemonade contain 29.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 300 calories of The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs The COCA-COLA Company, Minute Maid, Lemonade:

• 300 calories of Toasted Sunflower Seeds have 8.5 times more Copper, more Iron, 4.8 times more Magnesium, 86.1 times more Phosphorus, 3.6 times more Potassium and 39.4 times more Zinc than The COCA-COLA Company, Minute Maid, Lemonade.
• While 300 kcal of The COCA-COLA Company, Minute Maid, Lemonade contain 1182.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of The COCA-COLA Company, Minute Maid, Lemonade lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Toasted Sunflower Seed Kernels no Salt as well as The COCA-COLA Company, Minute Maid, Lemonade lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than The COCA-COLA Company, Minute Maid, Lemonade.
• While 300 kcal of The COCA-COLA Company, Minute Maid, Lemonade contain 7.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and The COCA-COLA Company, Minute Maid, Lemonade offer comparable quantities of Energy per 300 calories.
• 300 calories of The COCA-COLA Company, Minute Maid, Lemonade provide inadequate amounts of Omega 6, Fiber and Protein
• Both Toasted Sunflower Seed Kernels no Salt as well as The COCA-COLA Company, Minute Maid, Lemonade provide inadequate amounts of Omega 3 in 300 calories.