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

Weight per 500 calories

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 1563g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 18.2 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Roasted 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	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	16% 20.7g	130g per day for Men 19-50 years
Sugars	132% 95g	3.23% 2.35g	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	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	NA	g per day for Men 19-50 years
Fiber	0% 0g	25% 9.54g	38g per day for Men 19-50 years
Protein	0% 0g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	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	14.3% 0.17mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	0% 0μg	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	79% 1.8mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	39% 1436g	0.028% 1.03g	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 Roasted Sunflower Seeds:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 1.9 times more Vitamin B1, 4 times more Vitamin B3, 3.5 times more Vitamin B6 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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 Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 254.6 times more Sodium and 1393 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Calcium, more Copper, 2.3 times more Iron, more Magnesium, more Manganese, 63.5 times more Phosphorus, 2.6 times more Potassium, more Selenium and 29.1 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 5.9 times more Carbohydrate and 40.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 54.8 times more Fat, 35.9 times more Saturated Fat, 163.9 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 Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.