Comparing Nutrients in 500 calories Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium VS Sunflower Seeds

Weight per 500 calories

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium: 807g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 9.4 times more energy per unit of mass than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium, which is very high in comparison to other foods. Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium having low energy density.

Which food has more nutrients per 500 calories - Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	2%	2%	96%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.52% 0.04g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	92% 119g	13% 17g	130g per day for Men 19-50 years
Sugars	158% 115g	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	82% 59.4g	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	% 55g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	% 2.14g	g per day for Men 19-50 years
Fiber	4.24% 1.6g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	5.33% 3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	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	11.4% 0.14mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	224% 202mg	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	2.7% 3.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium	Sunflower Seeds	Recommended Dietary Allowance
Calcium	34% 339mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	28% 1113μg	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	25.2% 2mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	16% 113mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	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	2.7% 40.3mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	5.13% 0.56mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	18.4% 682g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Sunflower Seeds:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 168.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.2 times more Vitamin B1, 2.5 times more Vitamin B2, 6.7 times more Vitamin B3, 2.5 times more Vitamin B5, 4.5 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium vs Sunflower Seeds:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 5.1 times more Calcium, 1.5 times more Potassium and 168.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.6 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 5 times more Phosphorus, more Selenium and 7.6 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium and Dried Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium has 7 times more Carbohydrate and 51.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 42 times more Fat, 18.9 times more Saturated Fat, 143.9 times more Omega 6, 4.6 times more Fiber and 6 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.