Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Strawberry Banana V8 SPLASH Smoothies

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Strawberry Banana V8 SPLASH Smoothies: 1351g

Roasted Sunflower Seeds have 15.7 times more energy per 100g than Strawberry Banana V8 SPLASH Smoothies. It has very high energy density when compared to other foods. Strawberry Banana V8 SPLASH Smoothies having low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Strawberry Banana V8 SPLASH Smoothies?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Strawberry Banana V8 SPLASH Smoothies	13%	0%	87%

Macro Nutrients

	Roasted Sunflower Seeds	Strawberry Banana V8 SPLASH Smoothies	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% 0g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	166% 28g	NA	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	85% 110g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	137% 99g	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	0% 0g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Strawberry Banana V8 SPLASH Smoothies	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	85.2% 1.1mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	135% 3.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	368% 331mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Strawberry Banana V8 SPLASH Smoothies	Recommended Dietary Allowance
Calcium	6% 60mg	55.4% 554mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	NA	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	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	NA	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	9.54% 324mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	26% 392mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	NA	11mg per day for Men 19-50 years
Water	0.028% 1.03g	33% 1220g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Strawberry Banana V8 SPLASH Smoothies:

• Strawberry Banana V8 SPLASH Smoothies contain 1.8 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B12 and 275.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Strawberry Banana V8 SPLASH Smoothies:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Iron and 2.3 times more Potassium than Strawberry Banana V8 SPLASH Smoothies.
• While Strawberry Banana V8 SPLASH Smoothies contain 9.2 times more Calcium, 152.1 times more Sodium and 1183.4 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, more Saturated Fat and more Fiber than Strawberry Banana V8 SPLASH Smoothies.
• While Strawberry Banana V8 SPLASH Smoothies contain 5.3 times more Carbohydrate and 42.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Strawberry Banana V8 SPLASH Smoothies have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Strawberry Banana V8 SPLASH Smoothies have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.