Comparing Nutrients in 500 calories Sunflower Seeds VS Frozen Orange Juice Concentrate

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Frozen Orange Juice Concentrate: 338g

Sunflower Seeds have 3.9 times more energy per 100g than Frozen Orange Juice Concentrate. It has very high energy density when compared to other foods. Frozen Orange Juice Concentrate having average energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Frozen Orange Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Sunflower Seeds	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0.87% 0.84g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0.91% 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	91% 119g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	138% 100g	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	35% 25.5g	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	% 22.2g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 52.7g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	4.88% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	77.4% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	49.5% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	67.6% 0.88mg	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	65% 260μg	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	544% 489mg	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	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.67% 67μg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	17% 0.39mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	62.5% 2125mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	1.58% 23.6mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	5.53% 205g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Frozen Orange Juice Concentrate:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 14.9 times more Vitamin E than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 1.9 times more Vitamin B2, 2.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 408.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Orange Juice 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 Frozen Orange Juice Concentrate:

• Dried Sunflower Seed Kernels have 7.7 times more Copper, 4 times more Iron, 2.4 times more Magnesium, 4.3 times more Manganese, 2.7 times more Phosphorus, 33.6 times more Selenium and 7.9 times more Zinc than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 1.9 times more Calcium, 3.8 times more Potassium and 50.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 52.2 times more Fat, 19.1 times more Saturated Fat, 127 times more Omega 6, 2.2 times more Fiber and 2.2 times more Protein than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 6.9 times more Carbohydrate and 44.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Orange Juice Concentrate have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Frozen Orange Juice Concentrate have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.