Comparing Nutrients in 500 calories Canned Carrot Juice VS Sunflower Seeds

Weight per 500 calories

• Canned Carrot Juice: 1250g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 14.6 times more energy per unit of mass than Canned Carrot Juice, which is very high in comparison to other foods. Canned Carrot Juice having low energy density.

Which food has more nutrients per 500 calories - Canned Carrot Juice or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrot Juice	9%	3%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Carrot Juice	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.88g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	7.03% 0.11g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	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	89.2% 116g	13% 17g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	NA	% 2.14g	g per day for Men 19-50 years
Fiber	26.3% 10g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	21.2% 12g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrot Juice	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1328% 11950μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.83mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	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	12.5% 50μg	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	118% 106mg	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	97% 14.5mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 194μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrot Juice	Sunflower Seeds	Recommended Dietary Allowance
Calcium	30% 300mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	72% 5.75mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	70.7% 1.63mg	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	75% 525mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	55% 825mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	30% 1111g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrot Juice vs Sunflower Seeds:

• Canned Carrot Juice has 4652.5 times more Vitamin A, 2.3 times more Vitamin B2, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6, 88.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 3.9 times more Vitamin B9 and 2.1 times more Vitamin E than Canned Carrot Juice.
• Both Canned Carrot Juice and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
• Both Canned Carrot Juice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrot Juice vs Sunflower Seeds:

• Canned Carrot Juice has 4.5 times more Calcium, 1.3 times more Iron, 6.6 times more Potassium, 107.1 times more Sodium and 274.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Copper, 1.6 times more Magnesium, 6.1 times more Selenium and 1.9 times more Zinc than Canned Carrot Juice.
• Both Canned Carrot Juice and Dried Sunflower Seed Kernels have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrot Juice has 2.2 times more Omega 3, 6.8 times more Carbohydrate, 21.8 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 23.5 times more Fat, 11.3 times more Saturated Fat, 25.9 times more Omega 6 and 1.5 times more Protein than Canned Carrot Juice.
• Both Canned Carrot Juice and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Canned Carrot Juice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.