Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Frozen Concentrate Fruit Punch Juice Drink

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Frozen Concentrate Fruit Punch Juice Drink: 286g

Toasted Sunflower Seeds have 3.5 times more energy per 100g than Frozen Concentrate Fruit Punch Juice Drink. It has very high energy density when compared to other foods. Frozen Concentrate Fruit Punch Juice Drink having above average energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Frozen Concentrate Fruit Punch Juice Drink?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Frozen Concentrate Fruit Punch Juice Drink	1%	4%	95%

Macro Nutrients

	Toasted Sunflower Seeds	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	NA	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	24.4% 9.3g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	25% 14g	1.53% 0.86g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.32% 2.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	0.95% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	9.9% 0.13mg	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	48% 192μg	5% 20μg	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	1.26% 1.13mg	62.5% 56.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Calcium	4.6% 46mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	22.2% 0.2mg	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	68.8% 5.5mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	7.5% 31.4mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	26% 0.6mg	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	134% 935mg	4.9% 34.3mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	4.3% 159g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Frozen Concentrate Fruit Punch Juice Drink Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Frozen Concentrate Fruit Punch Juice Drink?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Frozen Concentrate Fruit Punch Juice Drink:

• 500 calories of Toasted Sunflower Seeds have 23 times more Vitamin B1, 5.7 times more Vitamin B3, 19.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 9.6 times more Vitamin B9 than Frozen Concentrate Fruit Punch Juice Drink.
• While 500 kcal of Frozen Concentrate Fruit Punch Juice Drink contain 2.9 times more Vitamin B2 and 49.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 500 calories of Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Frozen Concentrate Fruit Punch Juice Drink:

• 500 calories of Toasted Sunflower Seeds have 7.4 times more Copper, 2.4 times more Iron, 3.3 times more Magnesium, 2.8 times more Manganese, 27.3 times more Phosphorus and 2.1 times more Zinc than Frozen Concentrate Fruit Punch Juice Drink.
• While 500 kcal of Frozen Concentrate Fruit Punch Juice Drink contain 1.9 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Magnesium and Phosphorus
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 22.9 times more Fat, 19.3 times more Saturated Fat, 83.9 times more Omega 6, 16.3 times more Fiber and 16.2 times more Protein than Frozen Concentrate Fruit Punch Juice Drink.
• While 500 kcal of Frozen Concentrate Fruit Punch Juice Drink contain 7.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Frozen Concentrate Fruit Punch Juice Drink offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Omega 6, Fiber and Protein
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Omega 3 in 500 calories.