Comparing Nutrients in 500 calories Sunflower Seeds VS Pink Grapefruit Juice with Calcium

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Pink Grapefruit Juice with Calcium: 1282g

Sunflower Seeds have 15 times more energy per 100g than Pink Grapefruit Juice with Calcium. It has very high energy density when compared to other foods. Pink or Red Grapefruit Juice with Added Calcium having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Pink Grapefruit Juice with Calcium?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pink Grapefruit Juice with Calcium	5%	16%	79%

Macro Nutrients

	Sunflower Seeds	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	9% 8.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	6.93% 2.2g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	49.7% 0.79g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	76.3% 99g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	141% 102g	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	48.6% 35.3g	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	% 34.2g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 32.6g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	10% 3.85g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	11.7% 6.54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	22.8% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	40.6% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	43.4% 0.56mg	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	38.5% 154μg	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	316% 285mg	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	17% 2.56mg	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	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	187% 1872mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	37% 0.33mg	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	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	10.6% 0.24mg	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	29.3% 205mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	49.8% 1692mg	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	1.7% 25.6mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	4.66% 0.51mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	31.5% 1164g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Pink Grapefruit Juice with Calcium:

• Dried Sunflower Seed Kernels have 2.6 times more Vitamin B1, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 1.3 times more Vitamin B9 and 11.7 times more Vitamin E than Pink or Red Grapefruit Juice with Added Calcium .
• While Pink or Red Grapefruit Juice with Added Calcium contains 79.9 times more Vitamin A, 1.3 times more Vitamin B2, 3.6 times more Vitamin B5 and 237.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Pink or Red Grapefruit Juice with Added Calcium have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Pink Grapefruit Juice with Calcium:

• Dried Sunflower Seed Kernels have 4.6 times more Copper, 5.8 times more Iron, 2.4 times more Magnesium, 6.9 times more Manganese, 2.8 times more Phosphorus, more Selenium and 8.3 times more Zinc than Pink or Red Grapefruit Juice with Added Calcium .
• While Pink or Red Grapefruit Juice with Added Calcium contains 28 times more Calcium, 3.1 times more Potassium and 287.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 5.1 times more Fat, 1.7 times more Saturated Fat, 6.6 times more Omega 6, 1.9 times more Fiber and 2.7 times more Protein than Pink or Red Grapefruit Juice with Added Calcium .
• While Pink or Red Grapefruit Juice with Added Calcium contains 15.5 times more Omega 3, 5.8 times more Carbohydrate and 45.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Pink or Red Grapefruit Juice with Added Calcium have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Pink or Red Grapefruit Juice with Added Calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.