Comparing Nutrients in 500 calories Sunflower Seeds VS Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink: 12500g

Sunflower Seeds have 146 times more energy per 100g than Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink. It has very high energy density when compared to other foods. Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice 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% 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	106% 138g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	109% 78.8g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	1458% 13125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	17.5% 0.88mg	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	3486% 3138mg	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	942% 141mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	167% 1.5mg	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	469% 37.5mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	27% 0.63mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	334% 12348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink:

• Dried Sunflower Seed Kernels have 10.1 times more Vitamin B1, 2.4 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B6 and more Vitamin B9 than Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink.
• While Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink contains 5110 times more Vitamin A, 2617.6 times more Vitamin C, 4.7 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink:

• Dried Sunflower Seed Kernels have 2.2 times more Magnesium, 2.7 times more Manganese, 4.5 times more Phosphorus, more Selenium and 3.4 times more Zinc than Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink.
• While Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink contains 15 times more Calcium, 8.3 times more Iron, 5.4 times more Potassium, 227.1 times more Sodium and 3049 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink.
• While Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink contains 8 times more Carbohydrate and 35.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Added Vitamin C With Low-calorie Sweetener Reduced Calorie Vegetable And Fruit Juice Drink have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.