Comparing Nutrients in 500 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Sunflower Seeds

Weight per 500 calories

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 1563g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 18.3 times more energy per unit of mass than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink, which is very high in comparison to other foods. COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink having low energy density.

Which food has more nutrients per 500 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.78g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	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	1% 0.17g	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	94% 123g	13% 17g	130g per day for Men 19-50 years
Sugars	132% 95g	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	69.4% 50.3g	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	% 34.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.13g	% 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	0% 0g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	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	14.3% 0.17mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	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	184% 2.4mg	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	592% 14.2μg	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

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	24.2% 969μg	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	17.6% 1.4mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	2.23% 15.6mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	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	43.8% 656mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	39% 1436g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Sunflower Seeds:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 3.4 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.4 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin E than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Sunflower Seeds:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 85.2 times more Sodium and 354.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, more Copper, 3.2 times more Iron, more Magnesium, more Manganese, 36.2 times more Phosphorus, 2 times more Potassium, more Selenium and 27.4 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.

Comparison of macro-nutrients per 500 calories:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 7.2 times more Carbohydrate and 42.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 56.4 times more Fat, 30.5 times more Saturated Fat, 114.8 times more Omega 6, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.