Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 893g

Oil Roasted Sunflower Seeds have 10.6 times more energy per 100g than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS. It has very high energy density when compared to other foods. Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	0.79% 0.13g	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	89.6% 116g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	141% 102g	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	52% 37.7g	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	% 28.4g	g per day for Men 19-50 years
Sucrose	% 2g	% 36.3g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	14% 5.36g	38g per day for Men 19-50 years
Protein	30.3% 17g	10% 5.63g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 188μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	55% 0.71mg	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	38% 152μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	205% 4.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	61.5% 55.4mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	60.3% 72.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	48.6% 0.44mg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	527% 12mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	6.55% 98mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	20.7% 764g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Fruit Juice Smoothie, BOLTHOUSE FARMS, GREEN GOODNESS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 500 calories of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B9 and 19.1 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 500 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin A, 2 times more Vitamin B1, 3 times more Vitamin B2, more Vitamin B12, 59.6 times more Vitamin C and 27.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 500 calories of Oil Roasted Sunflower Seeds have 3.5 times more Copper, 6.7 times more Phosphorus, 37 times more Selenium and 6.2 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 500 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 2.2 times more Calcium, 6.9 times more Manganese, 3.9 times more Potassium and 587.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 14.7 times more Fat, 9.8 times more Saturated Fat, 215.7 times more Omega 6, 1.7 times more Fiber and 3 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 500 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 2.5 times more Omega 3, 6 times more Carbohydrate, 39 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 6