Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Canned Tangerines packed in Juice

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Canned Tangerines packed in Juice: 1351g

Roasted Sunflower Seeds have 15.7 times more energy per 100g than Canned Tangerines packed in Juice. It has very high energy density when compared to other foods. Canned Tangerines packed in Juice having low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Canned Tangerines packed in Juice?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Tangerines packed in Juice	6%	1%	93%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.84% 0.014g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	0.32% 0.054g	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	99% 129g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	165% 120g	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	25% 9.46g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	15% 8.38g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	33.8% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	43.7% 0.57mg	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	17% 67.6μg	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	514% 462mg	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	9% 1.35mg	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	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Calcium	6% 60mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	49.5% 0.45mg	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	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	19% 0.43mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	53% 1797mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	9.83% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	4.5% 67.6mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	32.7% 1210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Canned Tangerines packed in Juice:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.6 times more Vitamin B5, 1.2 times more Vitamin B6, 3 times more Vitamin B9 and 16.6 times more Vitamin E than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain more Vitamin A, 12.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 384.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Tangerines packed in Juice have similar amounts of Vitamin B3 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tangerines packed in Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Canned Tangerines packed in Juice:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.5 times more Copper, 4.2 times more Manganese, 7.3 times more Phosphorus and 12.6 times more Selenium than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 2.5 times more Calcium, 1.3 times more Magnesium, 2.5 times more Potassium, 1.5 times more Zinc and 1173.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Tangerines packed in Juice have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 105.5 times more Fat, 110.6 times more Saturated Fat, 521 times more Omega 6 and 2 times more Protein than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 6.3 times more Carbohydrate and 51.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Tangerines packed in Juice have similar amounts of Energy and Fiber per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tangerines packed in Juice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.