Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Chilled Orange Juice

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Chilled Orange Juice: 1020g

Roasted Sunflower Seeds have 11.9 times more energy per 100g than Chilled Orange Juice. It has very high energy density when compared to other foods. Chilled Orange Juice from Concentrate having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Roasted Sunflower Seeds	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	1.4% 0.23g	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	91% 118g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	117% 84.8g	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	31.4% 22.8g	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	% 21.2g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	25% 9.54g	8.06% 3.06g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	59.7% 0.78mg	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	48.5% 194μg	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	381% 343mg	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	13.6% 2.04mg	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	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	6% 60mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	47.6% 0.43mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	53.4% 1816mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	1.36% 20.4mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	24% 890g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B3, 3 times more Vitamin B5 and 11 times more Vitamin E than Chilled Orange Juice from Concentrate.
• While Chilled Orange Juice from Concentrate contains 5.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 285.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Chilled Orange Juice from Concentrate have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Chilled Orange Juice from Concentrate 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 Chilled Orange Juice:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Copper, 2.5 times more Iron, 7.7 times more Manganese, 5.7 times more Phosphorus, 66.8 times more Selenium and 6.4 times more Zinc than Chilled Orange Juice from Concentrate.
• While Chilled Orange Juice from Concentrate contains 1.9 times more Calcium, 2.5 times more Potassium and 863.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Chilled Orange Juice from Concentrate have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 34.9 times more Fat, 31.4 times more Saturated Fat, 120 times more Omega 6, 3.1 times more Fiber and 2.4 times more Protein than Chilled Orange Juice from Concentrate.
• While Chilled Orange Juice from Concentrate contains 5.7 times more Carbohydrate and 36.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Chilled Orange Juice from Concentrate have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Chilled Orange Juice from Concentrate have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.