Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Orange-flavor Drink, Breakfast Type, Powder

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Orange-flavor Drink, Breakfast Type, Powder: 130g

Oil Roasted Sunflower Seeds have 1.5 times more energy per 100g than Orange-flavor Drink, Breakfast Type, Powder. It has very high energy density when compared to other foods. Orange-flavor Drink, Breakfast Type, Powder having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Orange-flavor Drink, Breakfast Type, Powder?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	0% 0g	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	99% 128g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	1.36% 0.52g	38g per day for Men 19-50 years
Protein	30.3% 17g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	86.2% 776μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	0.11% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	79.7% 1.04mg	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	0% 0μg	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	1.03% 0.93mg	332% 299mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	1.87% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.62% 24.6μg	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	0.32% 0.026mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	2.8% 0.065mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	1.18% 0.65μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	0.12% 0.013mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.005% 0.18g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Orange-flavor Drink, Breakfast Type, Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Orange-flavor Drink, Breakfast Type, Powder?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, Powder:

• 500 calories of Oil Roasted Sunflower Seeds have 208.6 times more Vitamin B1, 646.4 times more Vitamin B5, more Vitamin B9 and more Vitamin E than Orange-flavor Drink, Breakfast Type, Powder.
• While 500 kcal of Orange-flavor Drink, Breakfast Type, Powder contain more Vitamin A, 3.7 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B6 and 321.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Orange-flavor Drink, Breakfast Type, Powder:

• 500 calories of Oil Roasted Sunflower Seeds have 90.5 times more Copper, 139.5 times more Iron, more Magnesium, 27.1 times more Manganese, 4.9 times more Phosphorus, 1.7 times more Potassium, 102 times more Selenium and 339.7 times more Zinc than Orange-flavor Drink, Breakfast Type, Powder.
• While 500 kcal of Orange-flavor Drink, Breakfast Type, Powder contain 6.8 times more Calcium than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have more Fat, more Saturated Fat, more Omega 6, 17.3 times more Fiber and more Protein than Orange-flavor Drink, Breakfast Type, Powder.
• While 500 kcal of Orange-flavor Drink, Breakfast Type, Powder contain 6.6 times more Carbohydrate and 45.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Orange-flavor Drink, Breakfast Type, Powder offer comparable quantities of Energy per 500 calories.
• 500 calories of Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 6, Fiber and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 3 in 500 calories.