Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Fortified Acai Berry Drink

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Fortified Acai Berry Drink: 807g

Oil Roasted Sunflower Seeds have 9.5 times more energy per 100g than Fortified Acai Berry Drink. It has very high energy density when compared to other foods. Fortified Acai Berry Drink having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Fortified Acai Berry Drink?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Fortified Acai Berry Drink	5%	12%	83%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fortified Acai Berry Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	79.6% 103g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	123% 89.5g	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	0% 0g	73.4% 53.2g	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	% 0.63g	% 30g	g per day for Men 19-50 years
Sucrose	% 2g	% 6.45g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	25.5% 9.68g	38g per day for Men 19-50 years
Protein	30.3% 17g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Fortified Acai Berry Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	435% 3911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	537% 27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	682% 8.87mg	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	49.4% 198μg	8.06% 32.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1142% 27.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	377% 340mg	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	205% 30.7mg	597% 89.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	112% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fortified Acai Berry Drink	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	68% 0.61mg	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	45% 3.6mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	21% 88.7mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	582% 13.4mg	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	137% 962mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	8.06% 0.89mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	18.5% 685g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Fortified Acai Berry Drink Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Fortified Acai Berry Drink?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Fortified Acai Berry Drink:

• 500 calories of Oil Roasted Sunflower Seeds have 6.1 times more Vitamin B9 than Fortified Acai Berry Drink.
• While 500 kcal of Fortified Acai Berry Drink contain more Vitamin A, 1.4 times more Vitamin B2, 20.9 times more Vitamin B3, 4.6 times more Vitamin B5, 13.3 times more Vitamin B6, more Vitamin B12, 365.4 times more Vitamin C, 2.9 times more Vitamin E and 51.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fortified Acai Berry Drink provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K
• 500 calories of Fortified Acai Berry Drink have insufficient amounts of Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Fortified Acai Berry Drink have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Fortified Acai Berry Drink:

• 500 calories of Oil Roasted Sunflower Seeds have 2.5 times more Copper, 2.8 times more Iron, 1.2 times more Magnesium, 9.2 times more Phosphorus, more Selenium and 5 times more Zinc than Fortified Acai Berry Drink.
• While 500 kcal of Fortified Acai Berry Drink contain 2.1 times more Calcium, 7.6 times more Manganese, 2.6 times more Potassium and 526.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Fortified Acai Berry Drink lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 6.5 times more Fat, more Saturated Fat, more Omega 6 and 2.5 times more Protein than Fortified Acai Berry Drink.
• While 500 kcal of Fortified Acai Berry Drink contain 5.4 times more Carbohydrate, 34.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fortified Acai Berry Drink offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Fortified Acai Berry Drink provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Fortified Acai Berry Drink provide inadequate amounts of Omega 3 in 500 calories.