Comparing Nutrients in 500 calories Lemon juice from concentrate, bottled, REAL LEMON VS Toasted Sunflower Seeds

Weight per 500 calories

• Lemon juice from concentrate, bottled, REAL LEMON: 2941g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 36.4 times more energy per unit of mass than Lemon juice from concentrate, bottled, REAL LEMON, which is very high in comparison to other foods. Lemon juice from concentrate, bottled, REAL LEMON having very low energy density.

Discover which food has more nutrients per 500 calories - Lemon juice from concentrate, bottled, REAL LEMON or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Lemon juice from concentrate, bottled, REAL LEMON	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.12% 2.06g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	64.5% 46.8g	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	29% 21g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	54% 20.6g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	24.7% 14g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, REAL LEMON	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.54% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	81% 324μg	48% 192μg	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	542% 488mg	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	45% 6.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate, bottled, REAL LEMON	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.5% 265mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	22% 1.76mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	38% 265mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	94% 3206mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	51% 765mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	74.4% 2752g	0.022% 0.81g	3700g per day for Men 19-50 years

Lemon Juice From Concentrate, Bottled, REAL LEMON VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Lemon juice from concentrate, bottled, REAL LEMON or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Lemon juice from concentrate, bottled, REAL LEMON vs Toasted Sunflower Seeds:

• 500 calories of Lemon juice from concentrate, bottled, REAL LEMON have 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 431.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B5 than Lemon juice from concentrate, bottled, REAL LEMON.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Lemon juice from concentrate, bottled, REAL LEMON vs Toasted Sunflower Seeds:

• 500 calories of Lemon juice from concentrate, bottled, REAL LEMON have 5.7 times more Calcium, 1.7 times more Magnesium, 8.1 times more Potassium, 315.6 times more Sodium, 1.6 times more Zinc and 3407 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper, 3.1 times more Iron, 3.6 times more Manganese and 3.5 times more Phosphorus than Lemon juice from concentrate, bottled, REAL LEMON.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Lemon juice from concentrate, bottled, REAL LEMON have 2.8 times more Omega 3, 10 times more Carbohydrate and 2.2 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 22.3 times more Fat, 6.1 times more Saturated Fat and 93.4 times more Omega 6 than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Lemon juice from concentrate, bottled, REAL LEMON provide inadequate amounts of Omega 6
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3