Comparing Nutrients in 500 calories Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C: 1136g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 13.5 times more energy per unit of mass than Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C, which is very high in comparison to other foods. Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C having low energy density.

Which food has more nutrients per 500 calories - Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C	4%	2%	94%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	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	161% 117g	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	73.7% 53.4g	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	% 43g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 20.5g	% 2g	g per day for Men 19-50 years
Fiber	6% 2.27g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	10% 5.7g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.58% 68μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	49.4% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	621% 559mg	1.03% 0.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.4% 114mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	NA	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	20% 1.6mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	137% 962mg	700mg per day for Men 19-50 years
Potassium	31.4% 1068mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	6.06% 91mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	NA	40% 4.4mg	11mg per day for Men 19-50 years
Water	27.2% 1007g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C vs Oil Roasted Sunflower Seeds:

• Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C has more Vitamin A and 601.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 500 calories for Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C vs Oil Roasted Sunflower Seeds:

• Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C has 1.5 times more Calcium, 2.6 times more Potassium, 35.9 times more Sodium and 774.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Iron than Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C.

Comparison of macro-nutrients per 500 calories:

• Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C has 6.2 times more Carbohydrate, 44.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 38.1 times more Fat, 65.7 times more Saturated Fat, 3.9 times more Fiber and 3 times more Protein than Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C.
• Both Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.