Comparing Nutrients in 500 calories Orange-grapefruit juice, canned or bottled, unsweetened VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 13.8 times more energy per unit of mass than Orange-grapefruit juice, canned or bottled, unsweetened, which is very high in comparison to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 500 calories - Orange-grapefruit juice, canned or bottled, unsweetened or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.16g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	15% 19.3g	130g per day for Men 19-50 years
Sugars	163% 118g	3.62% 2.63g	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	0% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	3.06% 1.16g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	12.5% 6.98g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.75% 69.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	51.5% 0.67mg	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	40.7% 163μg	49.4% 198μg	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	376% 338mg	1.03% 0.93mg	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	11% 1.63mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.97% 1.16μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.3% 93mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	169% 1.52mg	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	67% 5.35mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	8.6% 0.2mg	76.4% 1.76mg	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	23.3% 163mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.16μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	28% 1031g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened vs Oil Roasted Sunflower Seeds:

• Orange-grapefruit juice, canned or bottled, unsweetened has more Vitamin A, 2.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 364.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 18.8 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Orange-grapefruit juice, canned or bottled, unsweetened vs Oil Roasted Sunflower Seeds:

• Orange-grapefruit juice, canned or bottled, unsweetened has 1.3 times more Calcium, 1.5 times more Iron, 4.5 times more Potassium and 792.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Copper, 8.9 times more Manganese, 5.9 times more Phosphorus, 56.8 times more Selenium and 5.4 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Orange-grapefruit juice, canned or bottled, unsweetened has 6.2 times more Carbohydrate and 45.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 37.3 times more Fat, 46.7 times more Saturated Fat, 177.5 times more Omega 6, 7.7 times more Fiber and 2.4 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.