Comparing Nutrients in 500 calories Passion-fruit Juice, Purple VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Passion-fruit Juice, Purple: 980g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 11.6 times more energy per unit of mass than Raw Passion-fruit Juice, Purple, which is very high in comparison to other foods. Passion-fruit Juice, Purple having low energy density.

Which food has more nutrients per 500 calories - Passion-fruit Juice, Purple or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Passion-fruit Juice, Purple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	15% 19.3g	130g per day for Men 19-50 years
Sugars	181% 131g	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	5.16% 1.96g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	6.83% 3.82g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	39.2% 353μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	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	17% 68.6μg	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	325% 292mg	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	0.65% 0.098mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.27% 3.92μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.92% 39.2mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	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	29.4% 2.35mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	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	18.2% 127mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	80% 2725mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	4.46% 0.49mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	22.7% 839g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Passion-fruit Juice, Purple vs Oil Roasted Sunflower Seeds:

• Raw Passion-fruit Juice, Purple has more Vitamin A, 5.4 times more Vitamin B2, 4.1 times more Vitamin B3 and 314.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 313 times more Vitamin E than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple 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 Passion-fruit Juice, Purple vs Oil Roasted Sunflower Seeds:

• Raw Passion-fruit Juice, Purple has 1.6 times more Magnesium, 6.7 times more Potassium and 645.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 2.9 times more Copper, 1.5 times more Iron, 7.5 times more Phosphorus, 67.4 times more Selenium and 9 times more Zinc than Raw Passion-fruit Juice, Purple.

Comparison of macro-nutrients per 500 calories:

• Raw Passion-fruit Juice, Purple has 6.9 times more Carbohydrate and 50 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 88.4 times more Fat, 152.2 times more Saturated Fat, 101.6 times more Omega 6, 4.6 times more Fiber and 4.4 times more Protein than Raw Passion-fruit Juice, Purple.
• Both Raw Passion-fruit Juice, Purple and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Passion-fruit Juice, Purple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.