Comparing Nutrients in 500 calories Sunflower Seeds VS V8 V-FUSION Juices, Peach Mango

Weight per 500 calories

• Sunflower Seeds: 85.6g
• V8 V-FUSION Juices, Peach Mango: 1020g

Sunflower Seeds have 11.9 times more energy per 100g than V8 V-FUSION Juices, Peach Mango. It has very high energy density when compared to other foods. V8 V-FUSION Juices, Peach Mango having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or V8 V-FUSION Juices, Peach Mango?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
V8 V-FUSION Juices, Peach Mango	3%	0%	97%

Macro Nutrients

	Sunflower Seeds	V8 V-FUSION Juices, Peach Mango	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	NA	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	89.3% 116g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	149% 108g	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	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	V8 V-FUSION Juices, Peach Mango	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	NA	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	12.6% 0.16mg	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	7.65% 30.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	277% 249mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	37.4% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	V8 V-FUSION Juices, Peach Mango	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	NA	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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	17% 71.4mg	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	NA	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	NA	11mg per day for Men 19-50 years
Water	0.11% 4.05g	24.2% 896g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs V8 V-FUSION Juices, Peach Mango:

• Dried Sunflower Seed Kernels have 7.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 5.4 times more Vitamin E than V8 V-FUSION Juices, Peach Mango.
• While V8 V-FUSION Juices, Peach Mango contain 207.7 times more Vitamin C than Dried Sunflower Seed Kernels.

Comparing minerals per 500 calories for Sunflower Seeds vs V8 V-FUSION Juices, Peach Mango:

• Dried Sunflower Seed Kernels have 2.9 times more Iron and 3.9 times more Magnesium than V8 V-FUSION Juices, Peach Mango.
• While V8 V-FUSION Juices, Peach Mango contain 1.6 times more Potassium, 37.1 times more Sodium and 221.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and V8 V-FUSION Juices, Peach Mango have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have more Fat, more Fiber and 4.3 times more Protein than V8 V-FUSION Juices, Peach Mango.
• While V8 V-FUSION Juices, Peach Mango contain 6.8 times more Carbohydrate and 48.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and V8 V-FUSION Juices, Peach Mango have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as V8 V-FUSION Juices, Peach Mango have insufficient amounts of Glucose and Sucrose in 500 kcal.