Comparing Nutrients in 500 calories Fortified With Vitamin C Light Apple Juice Drink VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Fortified With Vitamin C Light Apple Juice Drink: 2273g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 26.9 times more energy per unit of mass than Fortified With Vitamin C Light Apple Juice Drink, which is very high in comparison to other foods. Fortified With Vitamin C Light Apple Juice Drink having very low energy density.

Which food has more nutrients per 500 calories - Fortified With Vitamin C Light Apple Juice Drink or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fortified With Vitamin C Light Apple Juice Drink	0%	4%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fortified With Vitamin C Light Apple Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	15% 19.3g	130g per day for Men 19-50 years
Sugars	150% 109g	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	0% 0g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	0% 0g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Fortified With Vitamin C Light Apple Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.58% 0.091mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	51.5% 0.67mg	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	0% 0μg	49.4% 198μg	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	606% 545mg	1.03% 0.93mg	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	1.5% 0.23mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified With Vitamin C Light Apple Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	169% 1.52mg	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% 4.55mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	76.4% 1.76mg	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	29.2% 205mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	4.13% 2.27μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	19.7% 295mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	58.3% 2155g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fortified With Vitamin C Light Apple Juice Drink vs Oil Roasted Sunflower Seeds:

• Fortified With Vitamin C Light Apple Juice Drink has 1.4 times more Vitamin B2 and 587.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1, 2.3 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B9 and 135 times more Vitamin E than Fortified With Vitamin C Light Apple Juice Drink.
• Both Fortified With Vitamin C Light Apple Juice Drink as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Fortified With Vitamin C Light Apple Juice Drink vs Oil Roasted Sunflower Seeds:

• Fortified With Vitamin C Light Apple Juice Drink has 1.3 times more Iron, 2.8 times more Potassium, 116.6 times more Sodium and 1657.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.7 times more Copper, 4.7 times more Phosphorus, 29.1 times more Selenium and 4.8 times more Zinc than Fortified With Vitamin C Light Apple Juice Drink.
• Both Fortified With Vitamin C Light Apple Juice Drink and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fortified With Vitamin C Light Apple Juice Drink has 6 times more Carbohydrate and 41.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 19.1 times more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Fortified With Vitamin C Light Apple Juice Drink.
• Both Fortified With Vitamin C Light Apple Juice Drink and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Fortified With Vitamin C Light Apple Juice Drink as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.