Comparing Nutrients in 500 calories Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored VS Sunflower Seeds

Weight per 500 calories

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored: 2778g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 32.4 times more energy per unit of mass than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored, which is very high in comparison to other foods. Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored having very low energy density.

Which food has more nutrients per 500 calories - Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	13% 17g	130g per day for Men 19-50 years
Sugars	172% 125g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	0% 0g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	0% 0g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	99% 889μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	88.6% 1.15mg	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	55.6% 222μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	289% 6.94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	392% 353mg	1.33% 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	352% 52.8mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Sunflower Seeds	Recommended Dietary Allowance
Calcium	47.2% 472mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	171% 1.54mg	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	0% 0mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	72.6% 1.67mg	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	0% 0mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	71% 2623g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Sunflower Seeds:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 346.1 times more Vitamin A, 3.3 times more Vitamin B3, 2 times more Vitamin B6, more Vitamin B12, 294.3 times more Vitamin C and 1.8 times more Vitamin E than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1 and more Vitamin B2 than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored vs Sunflower Seeds:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 7.1 times more Calcium, 28.8 times more Sodium, 2.1 times more Zinc and 647.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.9 times more Copper, more Iron, 3.3 times more Magnesium, more Phosphorus, more Potassium and more Selenium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.

Comparison of macro-nutrients per 500 calories:

• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored has 7.3 times more Carbohydrate and 55.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.