Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Passion-fruit Juice, Yellow

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Passion-fruit Juice, Yellow: 833g

Roasted Sunflower Seeds have 9.7 times more energy per 100g than Passion-fruit Juice, Yellow. It has very high energy density when compared to other foods. Raw Passion-fruit Juice, Yellow having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Passion-fruit Juice, Yellow?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Roasted Sunflower Seeds	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	5.15% 0.88g	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	93% 120g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	164% 119g	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	4.4% 1.67g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	9.97% 5.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	0% 0μg	43.5% 392μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	117% 18.7mg	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	38.5% 0.5mg	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	16.7% 66.7μg	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	169% 152mg	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	0.56% 0.083mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	6% 60mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	46.3% 0.42mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	33.7% 142mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	68% 2317mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1.5% 0.83μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	19% 702g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Passion-fruit Juice, Yellow Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Passion-fruit Juice, Yellow?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Passion-fruit Juice, Yellow:

• 500 calories of Roasted Sunflower Seeds have 1.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 269.1 times more Vitamin E than Passion-fruit Juice, Yellow.
• While 500 kcal of Raw Passion-fruit Juice, Yellow contain more Vitamin A, 4 times more Vitamin B2, 3.1 times more Vitamin B3 and 126.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Passion-fruit Juice, Yellow:

• 500 calories of Roasted Sunflower Seeds have 3.8 times more Copper, 4.8 times more Phosphorus, 81.8 times more Selenium and 9.1 times more Zinc than Passion-fruit Juice, Yellow.
• While 500 kcal of Raw Passion-fruit Juice, Yellow contain 1.3 times more Magnesium, 3.2 times more Potassium and 680.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Passion-fruit Juice, Yellow contain similar levels of Iron per 500 calories.
• 500 calories of Passion-fruit Juice, Yellow lack sufficient amounts of Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Passion-fruit Juice, Yellow lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 28.5 times more Fat, 35.9 times more Saturated Fat, 32.2 times more Omega 6, 5.7 times more Fiber and 3 times more Protein than Passion-fruit Juice, Yellow.
• While 500 kcal of Raw Passion-fruit Juice, Yellow contain 5.8 times more Carbohydrate and 50.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Passion-fruit Juice, Yellow offer comparable quantities of Energy per 500 calories.
• 500 calories of Passion-fruit Juice, Yellow provide inadequate amounts of Omega 6, Fiber and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Passion-fruit Juice, Yellow provide inadequate amounts of Omega 3 in 500 calories.