Comparing Nutrients in 500 calories Sunflower Seeds VS Canned With Added Nutrients Fruit Punch Drink

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Canned With Added Nutrients Fruit Punch Drink: 1064g

Sunflower Seeds have 12.4 times more energy per 100g than Canned With Added Nutrients Fruit Punch Drink. It has very high energy density when compared to other foods. Canned With Added Nutrients Fruit Punch Drink having low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seeds or Canned With Added Nutrients Fruit Punch Drink?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned With Added Nutrients Fruit Punch Drink	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Canned With Added Nutrients Fruit Punch Drink	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	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	98% 127g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	166% 120g	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	5.6% 2.13g	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	Canned With Added Nutrients Fruit Punch Drink	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	4.43% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	9% 0.12mg	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	2.66% 10.6μg	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	350% 315mg	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	0.71% 0.11mg	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	Canned With Added Nutrients Fruit Punch Drink	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	12% 0.11mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	39% 0.89mg	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	4.56% 32mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	0.97% 0.11mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	25.3% 936g	3700g per day for Men 19-50 years

Sunflower Seeds VS Canned With Added Nutrients Fruit Punch Drink Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seeds or Canned With Added Nutrients Fruit Punch Drink?

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Canned With Added Nutrients Fruit Punch Drink:

• 500 calories of Sunflower Seeds have 23.8 times more Vitamin B1, 1.2 times more Vitamin B2, 31.9 times more Vitamin B3, 6.5 times more Vitamin B5, 9.8 times more Vitamin B6, 18.3 times more Vitamin B9 and 283 times more Vitamin E than Canned With Added Nutrients Fruit Punch Drink.
• While 500 kcal of Canned With Added Nutrients Fruit Punch Drink contain 262.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• 500 calories of Sunflower Seeds have insufficient amounts of Vitamin C
• 500 calories of Canned With Added Nutrients Fruit Punch Drink have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Canned With Added Nutrients Fruit Punch Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Sunflower Seeds vs Canned With Added Nutrients Fruit Punch Drink:

• 500 calories of Sunflower Seeds have 14.5 times more Copper, 4.7 times more Iron, 8.7 times more Magnesium, 1.9 times more Manganese, 17.7 times more Phosphorus, 1.7 times more Potassium, 21.3 times more Selenium and 40.2 times more Zinc than Canned With Added Nutrients Fruit Punch Drink.
• While 500 kcal of Canned With Added Nutrients Fruit Punch Drink contain 52.5 times more Sodium and 231.1 times more Water than Dried Sunflower Seed Kernels.
• 500 calories of Canned With Added Nutrients Fruit Punch Drink lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Dried Sunflower Seed Kernels as well as Canned With Added Nutrients Fruit Punch Drink lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seeds have more Fat, more Saturated Fat, 927.5 times more Omega 6, 3.5 times more Fiber and more Protein than Canned With Added Nutrients Fruit Punch Drink.
• While 500 kcal of Canned With Added Nutrients Fruit Punch Drink contain 7.4 times more Carbohydrate and 53.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Canned With Added Nutrients Fruit Punch Drink offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned With Added Nutrients Fruit Punch Drink provide inadequate amounts of Omega 6, Fiber and Protein
• Both Dried Sunflower Seed Kernels as well as Canned With Added Nutrients Fruit Punch Drink provide inadequate amounts of Omega 3 in 500 calories.