Comparing Nutrients in 300 calories Canned Low Sodium Vegetable Juice Cocktail VS Sunflower Seeds

Weight per 300 calories

• Canned Low Sodium Vegetable Juice Cocktail: 1579g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 30.7 times more energy per unit of mass than Canned Low Sodium Vegetable Juice Cocktail, which is very high in comparison to other foods. Canned Low Sodium Vegetable Juice Cocktail having very low energy density.

Which food has more nutrients per 300 calories - Canned Low Sodium Vegetable Juice Cocktail or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	6.04% 1.03g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.5g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	60.5% 44g	1.86% 1.35g	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	30% 21.6g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.42g	% 1.3g	g per day for Men 19-50 years
Fiber	20.8% 7.9g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	61.4% 553μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.3% 11.4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.6% 3.93mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.2% 1.12mg	53% 0.69mg	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	83% 332μg	29% 117μg	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	953% 857mg	0.8% 0.72mg	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	107% 16mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.3% 96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.7% 237mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	103% 0.92mg	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	57.2% 4.58mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	54.2% 1.25mg	43.6% 1mg	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	43% 300mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	95% 3221mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	58% 868mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	40% 1486g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Low Sodium Vegetable Juice Cocktail vs Sunflower Seeds:

• Canned Low Sodium Vegetable Juice Cocktail has 358.6 times more Vitamin A, 2.9 times more Vitamin B2, 2.7 times more Vitamin B3, 6.8 times more Vitamin B5, 1.6 times more Vitamin B6, 2.8 times more Vitamin B9, 1192.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Canned Low Sodium Vegetable Juice Cocktail and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin E per 300 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Low Sodium Vegetable Juice Cocktail vs Sunflower Seeds:

• Canned Low Sodium Vegetable Juice Cocktail has 5.9 times more Calcium, 1.7 times more Iron, 1.2 times more Manganese, 9.7 times more Potassium, 187.8 times more Sodium and 611.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.6 times more Selenium and 1.4 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Low Sodium Vegetable Juice Cocktail has 6.1 times more Omega 3, 5.9 times more Carbohydrate, 32.6 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Fat, 1.6 times more Saturated Fat and 11.5 times more Omega 6 than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.