Comparing Nutrients in 500 calories Canned Low Sodium Vegetable Juice Cocktail VS Roasted Sunflower Seeds

Weight per 500 calories

• Canned Low Sodium Vegetable Juice Cocktail: 2632g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 30.6 times more energy per unit of mass than Canned Low Sodium Vegetable Juice Cocktail, which is very high in comparison to other foods. Canned Low Sodium Vegetable Juice Cocktail having very low energy density.

Which food has more nutrients per 500 calories - Canned Low Sodium Vegetable Juice Cocktail or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.42g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	16% 20.7g	130g per day for Men 19-50 years
Sugars	101% 73g	3.23% 2.35g	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	49.7% 36g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	25% 9.54g	38g per day for Men 19-50 years
Protein	42.8% 24g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	102% 921μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	131% 6.55mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	53% 0.69mg	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	138% 553μg	51% 204μg	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	1588% 1429mg	1.34% 1.2mg	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	179% 27mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39.5% 395mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	175% 1.57mg	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	95% 7.63mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	75% 316mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	79% 1.8mg	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	71.4% 500mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	158% 5368mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	96% 1447mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	67% 2477g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Low Sodium Vegetable Juice Cocktail vs Roasted Sunflower Seeds:

• Canned Low Sodium Vegetable Juice Cocktail has more Vitamin A, 14.4 times more Vitamin B1, 4.1 times more Vitamin B2, 3.1 times more Vitamin B3, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, 1188.1 times more Vitamin C and 69.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Canned Low Sodium Vegetable Juice Cocktail and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 and Vitamin E per 500 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Low Sodium Vegetable Juice Cocktail vs Roasted Sunflower Seeds:

• Canned Low Sodium Vegetable Juice Cocktail has 6.6 times more Calcium, 2.3 times more Iron, 2.8 times more Magnesium, 7.4 times more Potassium, 561.6 times more Sodium and 2402.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Phosphorus, 12.9 times more Selenium and 1.4 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Low Sodium Vegetable Juice Cocktail has 5.3 times more Omega 3, 4.9 times more Carbohydrate, 31.2 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.1 times more Fat, 1.9 times more Saturated Fat and 16.5 times more Omega 6 than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.