Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Bottled Apple Juice

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Bottled Apple Juice: 1087g

Roasted Sunflower Seeds have 12.7 times more energy per 100g than Bottled Apple Juice. It has very high energy density when compared to other foods. Bottled Apple Juice having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Bottled Apple Juice?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bottled Apple Juice	1%	3%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Bottled Apple Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	94% 123g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	144% 105g	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	86% 62.3g	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	% 28.6g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	25% 9.54g	5.72% 2.17g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	1.94% 1.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bottled Apple Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	15% 0.2mg	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	51% 204μg	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	1.34% 1.2mg	11% 9.8mg	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	149% 22.4mg	0.72% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bottled Apple Juice	Recommended Dietary Allowance
Calcium	6% 60mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	14.5% 0.13mg	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	41% 3.26mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	13% 54.3mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	35% 0.8mg	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	142% 992mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	2.9% 43.5mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	1.98% 0.22mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	26% 959g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Bottled Apple Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Bottled Apple Juice?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Bottled Apple Juice:

• 500 calories of Roasted Sunflower Seeds have 7.6 times more Vitamin B3, 11.4 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin B9 and 206.3 times more Vitamin E than Bottled Apple Juice.
• While 500 kcal of Bottled Apple Juice contain 2.5 times more Vitamin B1 and 8.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bottled Apple Juice provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
• 500 calories of Bottled Apple Juice have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bottled Apple Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Bottled Apple Juice:

• 500 calories of Roasted Sunflower Seeds have 12.1 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 13 times more Phosphorus, 62.7 times more Selenium and 20.9 times more Zinc than Bottled Apple Juice.
• While 500 kcal of Bottled Apple Juice contain 1.5 times more Potassium and 930.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Bottled Apple Juice lack sufficient amounts of Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bottled Apple Juice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 30.3 times more Fat, 18.7 times more Saturated Fat, 78.5 times more Omega 6, 4.4 times more Fiber and 15.3 times more Protein than Bottled Apple Juice.
• While 500 kcal of Bottled Apple Juice contain 5.9 times more Carbohydrate and 44.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Bottled Apple Juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Bottled Apple Juice provide inadequate amounts of Omega 6, Fiber and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bottled Apple Juice provide inadequate amounts of Omega 3 in 500 calories.