Comparing Nutrients in 500 calories Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water VS Roasted Sunflower Seeds

Weight per 500 calories

• Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water: 1351g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 15.7 times more energy per unit of mass than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water, which is very high in comparison to other foods. Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water having low energy density.

Which food has more nutrients per 500 calories - Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	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	0.079% 0.014g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	16% 20.7g	130g per day for Men 19-50 years
Sugars	172% 125g	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	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	NA	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

	Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	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	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.084% 0.014mg	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	0% 0mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	1.34% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 230mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	175% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	21.7% 869μg	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	8.45% 0.68mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	3.2% 13.5mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	1.76% 0.041mg	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	0% 0mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	0.4% 13.5mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	2.46% 1.35μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	6.3% 95mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	2.46% 0.27mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	33% 1221g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water vs Roasted Sunflower Seeds:

• Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water has 132.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, 7.8 times more Vitamin B2, 447.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water.
• Both Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water vs Roasted Sunflower Seeds:

• Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water has 3.8 times more Calcium, 36.7 times more Sodium and 1184.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.5 times more Copper, 4.8 times more Iron, 8.2 times more Magnesium, 44.7 times more Manganese, more Phosphorus, 54 times more Potassium, 50.4 times more Selenium and 16.8 times more Zinc than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water.

Comparison of macro-nutrients per 500 calories:

• Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water has 6.2 times more Carbohydrate and 53.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 316.6 times more Fat, 55.3 times more Saturated Fat, 2084.1 times more Omega 6, more Fiber and more Protein than Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water.
• Both Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Fruit Punch-flavor Drink, Powder, Without Added Sodium, Prepared With Water as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.