Comparing Nutrients in 500 calories Fast-food Cola VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Fast-food Cola: 1351g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 16 times more energy per unit of mass than Carbonated Fast-food Cola, which is very high in comparison to other foods. Fast-food Cola having low energy density.

Which food has more nutrients per 500 calories - Fast-food Cola or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fast-food Cola	1%	0%	99%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fast-food Cola	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	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	99% 129g	15% 19.3g	130g per day for Men 19-50 years
Sugars	167% 121g	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	1.7% 0.95g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Fast-food Cola	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	0% 0mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0mg	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	0% 0mg	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

	Fast-food Cola	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.7% 27mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	1.5% 0.014mg	169% 1.52mg	0.9mg per day for Men 19-50 years
Fluoride	19.3% 770μg	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	18.6% 1.5mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	1.18% 0.027mg	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	19.3% 135mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	0.79% 27mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	2.46% 1.35μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	2.46% 0.27mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	33% 1220g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fast-food Cola vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Carbonated Fast-food Cola.
• Both Carbonated Fast-food Cola as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Fast-food Cola vs Oil Roasted Sunflower Seeds:

• Carbonated Fast-food Cola has 938.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Calcium, 112.8 times more Copper, 2.4 times more Iron, more Magnesium, 65 times more Manganese, 7.1 times more Phosphorus, 15.1 times more Potassium, 48.9 times more Selenium and 16.3 times more Zinc than Carbonated Fast-food Cola.

Comparison of macro-nutrients per 500 calories:

• Carbonated Fast-food Cola has 6.7 times more Carbohydrate and 46.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 160.3 times more Fat, more Saturated Fat, more Omega 6, more Fiber and 17.9 times more Protein than Carbonated Fast-food Cola.
• Both Carbonated Fast-food Cola and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Carbonated Fast-food Cola as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.