Comparing Nutrients in 500 calories Peach nectar, canned, with added ascorbic acid VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Peach nectar, canned, with added ascorbic acid: 1000g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 11.8 times more energy per unit of mass than Peach nectar, canned, with added ascorbic acid, which is very high in comparison to other foods. Peach nectar, canned, with added ascorbic acid having low energy density.

Which food has more nutrients per 500 calories - Peach nectar, canned, with added ascorbic acid or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Peach nectar, canned, with added ascorbic acid	2%	9%	89%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Peach nectar, canned, with added ascorbic acid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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% 119g	15% 19.3g	130g per day for Men 19-50 years
Sugars	154% 112g	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	74.2% 53.8g	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	% 52.3g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 2g	g per day for Men 19-50 years
Fiber	2.63% 1g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Peach nectar, canned, with added ascorbic acid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	2.5% 10μg	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	336% 302mg	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	40.7% 6.1mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peach nectar, canned, with added ascorbic acid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	8.75% 0.7mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	7.14% 50mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	23.6% 873g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peach nectar, canned, with added ascorbic acid vs Oil Roasted Sunflower Seeds:

• Peach nectar, canned, with added ascorbic acid has more Vitamin A, 2.2 times more Vitamin B1 and 325.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B3, 11.7 times more Vitamin B5, 1.8 times more Vitamin B6, 19.8 times more Vitamin B9 and 5 times more Vitamin E than Peach nectar, canned, with added ascorbic acid.
• Both Peach nectar, canned, with added ascorbic acid and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Peach nectar, canned, with added ascorbic acid as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Peach nectar, canned, with added ascorbic acid vs Oil Roasted Sunflower Seeds:

• Peach nectar, canned, with added ascorbic acid has 1.2 times more Potassium, 31.6 times more Sodium and 671 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.5 times more Copper, 5.2 times more Iron, 2.1 times more Magnesium, 12.5 times more Manganese, 19.2 times more Phosphorus and 22 times more Zinc than Peach nectar, canned, with added ascorbic acid.
• Both Peach nectar, canned, with added ascorbic acid and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Peach nectar, canned, with added ascorbic acid has 8.3 times more Omega 3, 6.2 times more Carbohydrate, 42.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.5 times more Fat, 2.7 times more Saturated Fat, 64.2 times more Omega 6, 9 times more Fiber and 8.1 times more Protein than Peach nectar, canned, with added ascorbic acid.
• Both Peach nectar, canned, with added ascorbic acid and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Peach nectar, canned, with added ascorbic acid as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.