Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Prepared With Water Frozen Concentrate Fruit Punch Drink

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Prepared With Water Frozen Concentrate Fruit Punch Drink: 1087g

Roasted Sunflower Seeds have 12.7 times more energy per 100g than Prepared With Water Frozen Concentrate Fruit Punch Drink. It has very high energy density when compared to other foods. Prepared With Water Frozen Concentrate Fruit Punch Drink having low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Prepared With Water Frozen Concentrate Fruit Punch Drink?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Prepared With Water Frozen Concentrate Fruit Punch Drink	1%	0%	99%

Macro Nutrients

	Roasted Sunflower Seeds	Prepared With Water Frozen Concentrate Fruit Punch Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	0.064% 0.011g	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	97% 127g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	0% 0g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	2.86% 1.1g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Prepared With Water Frozen Concentrate Fruit Punch Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.2% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	9.06% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	1.74% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	5% 0.065mg	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	2.7% 11μg	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	529% 476mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	0% 0mg	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	Prepared With Water Frozen Concentrate Fruit Punch Drink	Recommended Dietary Allowance
Calcium	6% 60mg	4.35% 43.5mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	38.6% 0.35mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	5.18% 21.7mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	48.2% 1.1mg	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	1.55% 11mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	4.16% 141mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	3.62% 54.3mg	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% 958g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Prepared With Water Frozen Concentrate Fruit Punch Drink:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B2, 26.5 times more Vitamin B3, 69.6 times more Vitamin B5, 10.6 times more Vitamin B6, 18.7 times more Vitamin B9 and more Vitamin E than Prepared With Water Frozen Concentrate Fruit Punch Drink.
• While Prepared With Water Frozen Concentrate Fruit Punch Drink contains 395.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Prepared With Water Frozen Concentrate Fruit Punch Drink have similar amounts of Vitamin B1 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared With Water Frozen Concentrate Fruit Punch Drink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Prepared With Water Frozen Concentrate Fruit Punch Drink:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Calcium, 4.5 times more Copper, 3.3 times more Iron, 5.1 times more Magnesium, 1.6 times more Manganese, 91.3 times more Phosphorus, 5.2 times more Potassium, more Selenium and 20.9 times more Zinc than Prepared With Water Frozen Concentrate Fruit Punch Drink.
• While Prepared With Water Frozen Concentrate Fruit Punch Drink contains 929.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have more Fat, 412.5 times more Saturated Fat, 2591 times more Omega 6, 8.8 times more Fiber and 25.5 times more Protein than Prepared With Water Frozen Concentrate Fruit Punch Drink.
• While Prepared With Water Frozen Concentrate Fruit Punch Drink contains 6.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Prepared With Water Frozen Concentrate Fruit Punch Drink have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared With Water Frozen Concentrate Fruit Punch Drink have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.