Comparing Nutrients in 500 calories Canned Orange Juice VS Sunflower Seed Butter

Weight per 500 calories

• Canned Orange Juice: 1064g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 13.1 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is very high in comparison to other foods. Canned Orange Juice having low energy density.

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Canned Orange Juice	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	14.5% 19g	130g per day for Men 19-50 years
Sugars	129% 93g	11.8% 8.54g	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	35.7% 26g	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	% 24g	% 0g	g per day for Men 19-50 years
Sucrose	% 43g	% 8.5g	g per day for Men 19-50 years
Fiber	8.4% 3.2g	12% 4.6g	38g per day for Men 19-50 years
Protein	13% 7.23g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	10.6% 96μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	34.3% 0.45mg	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	64% 255μg	48% 192μg	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	356% 320mg	2.43% 2.2mg	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	14% 2.13mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	10.6% 106mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	8.32% 333μg	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	13.3% 1.06mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	73% 1.68mg	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	26% 181mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	57.6% 1957mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	25.2% 933g	0.014% 0.5g	3700g per day for Men 19-50 years

Canned Orange Juice VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Canned Orange Juice vs Sunflower Seed Butter:

• 500 calories of Canned Orange Juice have 9.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B5, 1.3 times more Vitamin B9 and 146.3 times more Vitamin C than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 2.6 times more Vitamin B3, 1.4 times more Vitamin B6 and 8.7 times more Vitamin E than Unsweetened Canned Orange Juice.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Orange Juice vs Sunflower Seed Butter:

• 500 calories of Canned Orange Juice have 2.1 times more Calcium, 4.2 times more Potassium and 1857.4 times more Water than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 5.5 times more Copper, 3.1 times more Iron, 2.4 times more Magnesium, 7.5 times more Manganese, 3 times more Phosphorus, 79.5 times more Selenium and 9.3 times more Zinc than Unsweetened Canned Orange Juice.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Orange Juice have 6.2 times more Carbohydrate, 10.9 times more Sugars and more Fructose than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 28 times more Fat, 19.8 times more Saturated Fat, 27.5 times more Omega 6, 1.4 times more Fiber and 1.9 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 6 and Fiber
• Both Unsweetened Canned Orange Juice as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 500 calories.