Comparing Nutrients in 500 calories Canned Orange Juice VS Toasted Sunflower Seeds

Weight per 500 calories

• Canned Orange Juice: 1064g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 13.2 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Orange Juice	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	129% 93g	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	35.7% 26g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 43g	NA	g per day for Men 19-50 years
Fiber	8.4% 3.2g	24.4% 9.3g	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10.6% 96μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	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	1.26% 1.13mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.6% 106mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	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	26% 181mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	57.6% 1957mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	NA	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	25.2% 933g	0.022% 0.81g	3700g per day for Men 19-50 years

Canned Orange Juice VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Canned Orange Juice vs Toasted Sunflower Seeds:

• 500 calories of Canned Orange Juice have more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B9 and 283.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B3, 3 times more Vitamin B5 and 2 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Orange Juice vs Toasted Sunflower Seeds:

• 500 calories of Canned Orange Juice have 2.3 times more Calcium, 4.9 times more Potassium and 1155.3 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Copper, 5.2 times more Iron, 7.6 times more Manganese, 5.2 times more Phosphorus and 10.1 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Toasted Sunflower Seeds contain similar levels of Magnesium per 500 calories.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Orange Juice have 7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 28.8 times more Fat, 25.1 times more Saturated Fat, 105.1 times more Omega 6, 2.9 times more Fiber and 1.9 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Toasted Sunflower Seeds 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 Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.