Comparing Nutrients in 500 calories Sunflower Seeds VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g

Sunflower Seeds have 13.6 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has very high energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Sunflower Seeds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	92% 120g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	163% 118g	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	3.06% 1.16g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	12.5% 6.98g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	20.6% 0.27mg	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	40.7% 163μg	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	376% 338mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.97% 1.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	98% 0.88mg	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	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	8.6% 0.2mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	28% 1031g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Dried Sunflower Seed Kernels have 1.9 times more Vitamin B1, 1.8 times more Vitamin B3, 4.3 times more Vitamin B6 and 18.5 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 27.2 times more Vitamin A, 1.7 times more Vitamin B5 and 282.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Dried Sunflower Seed Kernels have 1.7 times more Copper, 2.4 times more Magnesium, 8.4 times more Manganese, 3.5 times more Phosphorus, 39 times more Selenium and 5.3 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.4 times more Calcium, 3.3 times more Potassium and 254.5 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 37.9 times more Fat, 29.8 times more Saturated Fat, 121.2 times more Omega 6, 6.3 times more Fiber and 2.6 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 7 times more Carbohydrate and 52.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.