Comparing Nutrients in 500 calories Sunflower Seeds VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.: 291g

Sunflower Seeds have 3.4 times more energy per 100g than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.. It has very high energy density when compared to other foods. Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. having above average energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	0%	3%	97%

Macro Nutrients

	Sunflower Seeds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.54% 0.041g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	3.13% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	96% 125g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	47% 34g	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	1.53% 0.58g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	0.52% 0.29g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	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	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	1.45% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	0% 0mg	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	22% 87.2μg	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	785% 707mg	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	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.48% 0.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	37.8% 378mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	12.6% 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	9.45% 0.76mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	1.4% 5.8mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	3.54% 0.081mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	37% 1265mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	1.6% 0.87μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	4.65% 69.8mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	4.34% 160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.:

• Dried Sunflower Seed Kernels have more Vitamin B3, 13.3 times more Vitamin B5, more Vitamin B6, 2.2 times more Vitamin B9 and 34.5 times more Vitamin E than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. contains 1.3 times more Vitamin B2 and 589.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have similar amounts of Vitamin B1 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. 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 Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate.:

• Dried Sunflower Seed Kernels have 13.6 times more Copper, 5.9 times more Iron, 47.9 times more Magnesium, 20.5 times more Manganese, 2.6 times more Phosphorus, 52 times more Selenium and 24.5 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. contains 5.7 times more Calcium and 2.3 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 30.3 times more Fat, 16.8 times more Saturated Fat, 37.1 times more Omega 6, 12.7 times more Fiber and 61.2 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate..
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. contains 7.3 times more Carbohydrate and 15.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate. have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.