Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Lemon Juice

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Lemon Juice: 2273g

Roasted Sunflower Seeds have 26.5 times more energy per 100g than Lemon Juice. It has very high energy density when compared to other foods. Raw Lemon Juice having very low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Lemon Juice?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Roasted Sunflower Seeds	Lemon Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	1.6% 0.27g	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	121% 157g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	79% 57.3g	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	34.5% 25g	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	% 22.5g	g per day for Men 19-50 years
Sucrose	NA	% 9.77g	g per day for Men 19-50 years
Fiber	25% 9.54g	18% 6.8g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	14.2% 7.95g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Lemon 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	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	80.4% 1.05mg	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	114% 455μg	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	977% 880mg	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	22.7% 3.4mg	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	Lemon Juice	Recommended Dietary Allowance
Calcium	6% 60mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	40.4% 0.36mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	12% 0.27mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	4.13% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	56.7% 2098g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B3, 2 times more Vitamin B5 and 6.6 times more Vitamin E than Raw Lemon Juice.
• While Raw Lemon Juice contains 6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 731.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Lemon Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.3 times more Copper, 1.8 times more Iron, 6.6 times more Manganese, 5.5 times more Phosphorus, 30 times more Selenium and 4 times more Zinc than Raw Lemon Juice.
• While Raw Lemon Juice contains 2.3 times more Calcium, 3.2 times more Potassium and 2035 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Lemon Juice have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.8 times more Fat, 4.9 times more Saturated Fat, 103.3 times more Omega 6, 1.4 times more Fiber and 2.1 times more Protein than Raw Lemon Juice.
• While Raw Lemon Juice contains 3.5 times more Omega 3, 7.6 times more Carbohydrate and 24.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Lemon Juice have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Lemon Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.