Comparing Nutrients in 500 calories Sunflower Seeds VS Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added: 2632g

Sunflower Seeds have 30.7 times more energy per 100g than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added. It has very high energy density when compared to other foods. Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%

Macro Nutrients

	Sunflower Seeds	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0% 0g	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	95% 124g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	167% 121g	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	6.93% 2.63g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	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	6.58% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	7.37% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	38.5% 0.5mg	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	936% 842mg	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	47.4% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	20.5% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	46% 1845μg	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	19.7% 1.58mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	16% 0.37mg	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	3.76% 26.3mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	35% 1184mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	4.8% 2.63μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	67.7% 2505g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Dried Sunflower Seed Kernels have 16.1 times more Vitamin B1, 1.6 times more Vitamin B2, 9.7 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin B9 and 4.2 times more Vitamin E than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 702.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Dried Sunflower Seed Kernels have 8.4 times more Copper, 2.8 times more Iron, 3.5 times more Magnesium, 4.5 times more Manganese, 21.5 times more Phosphorus, 17.2 times more Selenium and 8.1 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 3.9 times more Calcium, 2.1 times more Potassium, 17.1 times more Sodium and 618.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have more Fat, more Saturated Fat, more Omega 6, 2.8 times more Fiber and 6.8 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 7.2 times more Carbohydrate and 54 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.