Comparing Nutrients in 500 calories Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST VS Toasted Sunflower Seeds

Weight per 500 calories

• Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST: 1087g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 13.5 times more energy per unit of mass than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST, which is very high in comparison to other foods. Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST having low energy density.

Discover which food has more nutrients per 500 calories - Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	5%	0%	95%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	NA	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	139% 101g	NA	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	24.4% 9.3g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	334% 4.35mg	50% 0.65mg	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	NA	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	408% 9.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1312% 1180mg	1.26% 1.13mg	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	364% 54.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	NA	165% 1.5mg	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	28.5% 2.3mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	NA	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	74.2% 1.7mg	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	NA	134% 935mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.5mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	NA	39% 4.3mg	11mg per day for Men 19-50 years
Water	26% 957g	0.022% 0.81g	3700g per day for Men 19-50 years

Fruit Juice Smoothie, BOLTHOUSE FARMS, BERRY BOOST VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST vs Toasted Sunflower Seeds:

• 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 6.7 times more Vitamin B6, more Vitamin B12 and 1043.8 times more Vitamin C than Toasted Sunflower Seeds.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 500 calories for Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST vs Toasted Sunflower Seeds:

• 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 2.4 times more Calcium, 3.2 times more Potassium and 1184.2 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Iron than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 7.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 211.1 times more Fat, 147.5 times more Saturated Fat, more Fiber and 2 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST provide inadequate amounts of Fiber