Comparing Nutrients in 500 calories Sunflower Seeds VS Fortified With Vitamin C Light Apple Juice Drink

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Fortified With Vitamin C Light Apple Juice Drink: 2273g

Sunflower Seeds have 26.5 times more energy per 100g than Fortified With Vitamin C Light Apple Juice Drink. It has very high energy density when compared to other foods. Fortified With Vitamin C Light Apple Juice Drink having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Fortified With Vitamin C Light Apple Juice Drink?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Fortified With Vitamin C Light Apple Juice Drink	0%	4%	96%

Macro Nutrients

	Sunflower Seeds	Fortified With Vitamin C Light Apple Juice Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	89% 116g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	150% 109g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	0% 0g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Fortified With Vitamin C Light Apple Juice Drink	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	7.58% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	31.5% 0.41mg	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	48.6% 194μg	0% 0μg	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	1.33% 1.2mg	606% 545mg	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	201% 30mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Fortified With Vitamin C Light Apple Juice Drink	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	25.3% 0.23mg	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	56% 4.5mg	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	NA	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	80.7% 565mg	29.2% 205mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	4.13% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	58.3% 2155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Fortified With Vitamin C Light Apple Juice Drink:

• Dried Sunflower Seed Kernels have 13.9 times more Vitamin B1, 4.7 times more Vitamin B3, 2.8 times more Vitamin B6, more Vitamin B9 and 132.5 times more Vitamin E than Fortified With Vitamin C Light Apple Juice Drink.
• While Fortified With Vitamin C Light Apple Juice Drink contains 455.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Fortified With Vitamin C Light Apple Juice Drink have similar amounts of Vitamin B2 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Fortified With Vitamin C Light Apple Juice Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Fortified With Vitamin C Light Apple Juice Drink:

• Dried Sunflower Seed Kernels have 6.8 times more Copper, 2.4 times more Magnesium, 2.8 times more Phosphorus, 20 times more Selenium and 4.7 times more Zinc than Fortified With Vitamin C Light Apple Juice Drink.
• While Fortified With Vitamin C Light Apple Juice Drink contains 2.1 times more Potassium, 38.3 times more Sodium and 532.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Fortified With Vitamin C Light Apple Juice Drink have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 19.4 times more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Fortified With Vitamin C Light Apple Juice Drink.
• While Fortified With Vitamin C Light Apple Juice Drink contains 6.8 times more Carbohydrate and 48.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Fortified With Vitamin C Light Apple Juice Drink have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Fortified With Vitamin C Light Apple Juice Drink have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.