Comparing Nutrients in 500 calories Canned Guava Nectar with Vitamin C VS Sunflower Seeds

Weight per 500 calories

• Canned Guava Nectar with Vitamin C: 794g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 9.3 times more energy per unit of mass than Canned Guava Nectar with Vitamin C, which is very high in comparison to other foods. Canned Guava Nectar with Vitamin C having low energy density.

Which food has more nutrients per 500 calories - Canned Guava Nectar with Vitamin C or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Guava Nectar with Vitamin C	1%	1%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Guava Nectar with Vitamin C	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	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	99% 129g	13% 17g	130g per day for Men 19-50 years
Sugars	142% 103g	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	63% 45.7g	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	% 45g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	% 2.14g	g per day for Men 19-50 years
Fiber	21% 7.94g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Guava Nectar with Vitamin C	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	5.95% 24μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 167mg	1.33% 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	2.65% 0.4mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guava Nectar with Vitamin C	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	37.7% 3mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	2.27% 16mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	18% 663g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Guava Nectar with Vitamin C vs Sunflower Seeds:

• Canned Guava Nectar with Vitamin C has 139.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 53.2 times more Vitamin B1, 12.8 times more Vitamin B2, 5.3 times more Vitamin B3, 1.5 times more Vitamin B5, 14.5 times more Vitamin B6, 8.2 times more Vitamin B9 and 75.9 times more Vitamin E than Canned Guava Nectar with Vitamin C.

Comparing minerals per 500 calories for Canned Guava Nectar with Vitamin C vs Sunflower Seeds:

• Canned Guava Nectar with Vitamin C has 163.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.4 times more Copper, 1.5 times more Iron, 17.5 times more Magnesium, 3.6 times more Manganese, 35.6 times more Phosphorus, 1.8 times more Potassium and 18 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Dried Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Guava Nectar with Vitamin C has 7.5 times more Carbohydrate and 45.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 92.5 times more Fat, 24 times more Saturated Fat and 24.9 times more Protein than Canned Guava Nectar with Vitamin C.
• Both Canned Guava Nectar with Vitamin C and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Canned Guava Nectar with Vitamin C as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.