Comparing Nutrients in 500 calories Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine VS Sunflower Seeds

Weight per 500 calories

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine: 25000g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 292 times more energy per unit of mass than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine, which is very high in comparison to other foods. Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine having very low energy density.

Which food has more nutrients per 500 calories - Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	24%	14%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.73% 7.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	13% 17g	130g per day for Men 19-50 years
Sugars	0% 0g	3.1% 2.24g	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	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	0% 0g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	49% 27.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	442% 5.75mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	0% 0mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	Sunflower Seeds	Recommended Dietary Allowance
Calcium	75% 750mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	374% 14950μg	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	344% 27.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	1163% 26.8mg	72.6% 1.67mg	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	321% 2250mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	673% 24885g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine vs Sunflower Seeds:

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine have 18.9 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine as well as Dried 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 Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine vs Sunflower Seeds:

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine have 11.2 times more Calcium, 6.1 times more Iron, 16 times more Manganese, 4 times more Phosphorus, 3.6 times more Potassium, 259.6 times more Sodium and 6145 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Copper, more Selenium and 1.7 times more Zinc than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine have 4.2 times more Carbohydrate and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.9 times more Fat, more Saturated Fat, more Omega 6 and more Fiber than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.