Comparing Nutrients in 500 calories Sunflower Seeds VS Orange-flavor Drink, Breakfast Type, Powder

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Orange-flavor Drink, Breakfast Type, Powder: 130g

Sunflower Seeds have 1.5 times more energy per 100g than Orange-flavor Drink, Breakfast Type, Powder. It has very high energy density when compared to other foods. Orange-flavor Drink, Breakfast Type, Powder having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Orange-flavor Drink, Breakfast Type, Powder?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Orange-flavor Drink, Breakfast Type, Powder	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	99% 128g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	165% 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	1.36% 0.52g	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	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	86.2% 776μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	0.11% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	79.7% 1.04mg	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	332% 299mg	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% 0mg	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	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	1.87% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.62% 24.6μg	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	0.32% 0.026mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	2.8% 0.065mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	1.18% 0.65μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	0.12% 0.013mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.005% 0.18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, Powder:

• Dried Sunflower Seed Kernels have 978.2 times more Vitamin B1, 106.7 times more Vitamin B5, more Vitamin B9 and more Vitamin E than Orange-flavor Drink, Breakfast Type, Powder.
• While Orange-flavor Drink, Breakfast Type, Powder contains 302.1 times more Vitamin A, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3 and 249.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Orange-flavor Drink, Breakfast Type, Powder have similar amounts of Vitamin B6 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, Powder:

• Dried Sunflower Seed Kernels have 91.5 times more Copper, 173.5 times more Iron, more Magnesium, 25.8 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Potassium, 70.1 times more Selenium and 330.5 times more Zinc than Orange-flavor Drink, Breakfast Type, Powder.
• While Orange-flavor Drink, Breakfast Type, Powder contains 7.5 times more Calcium 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, 14.2 times more Fiber and more Protein than Orange-flavor Drink, Breakfast Type, Powder.
• While Orange-flavor Drink, Breakfast Type, Powder contains 7.5 times more Carbohydrate and 53.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Orange-flavor Drink, Breakfast Type, Powder have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.