Comparing Nutrients in 100 calories Lemon juice from concentrate, bottled, REAL LEMON VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Lemon juice from concentrate, bottled, REAL LEMON: 588g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 34.8 times more energy per unit of mass than Lemon juice from concentrate, bottled, REAL LEMON, which is very high in comparison to other foods. Lemon juice from concentrate, bottled, REAL LEMON having very low energy density.

Discover which food has more nutrients per 100 calories - Lemon juice from concentrate, bottled, REAL LEMON or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Lemon juice from concentrate, bottled, REAL LEMON	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	13% 9.35g	0.72% 0.53g	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	5.76% 4.18g	0% 0g	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	% 5.18g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	11% 4.1g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.94% 2.76g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, REAL LEMON	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.3% 11.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	10.3% 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	16% 64.7μg	9.9% 39.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 98mg	0.21% 0.19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.49% 0.59μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate, bottled, REAL LEMON	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.3% 53mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	34% 0.3mg	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	4.4% 0.35mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.3mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	4.1% 0.094mg	15.3% 0.35mg	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	7.56% 53mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	19% 641mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	15% 550g	0.007% 0.26g	3700g per day for Men 19-50 years

Lemon Juice From Concentrate, Bottled, REAL LEMON VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Lemon juice from concentrate, bottled, REAL LEMON or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Lemon juice from concentrate, bottled, REAL LEMON vs Oil Roasted Sunflower Seeds:

• 100 calories of Lemon juice from concentrate, bottled, REAL LEMON have 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 525.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B5 and 4.5 times more Vitamin E than Lemon juice from concentrate, bottled, REAL LEMON.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Lemon juice from concentrate, bottled, REAL LEMON vs Oil Roasted Sunflower Seeds:

• 100 calories of Lemon juice from concentrate, bottled, REAL LEMON have 3.6 times more Calcium, 1.6 times more Magnesium, 7.9 times more Potassium, 301.8 times more Sodium, 1.5 times more Zinc and 2115.9 times more Water than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 2.9 times more Copper, 2 times more Iron, 3.7 times more Manganese and 3.6 times more Phosphorus than Lemon juice from concentrate, bottled, REAL LEMON.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Lemon juice from concentrate, bottled, REAL LEMON have 2.6 times more Omega 3, 8.6 times more Carbohydrate, 17.8 times more Sugars, more Fructose and 2.3 times more Fiber than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 21 times more Fat, 7.5 times more Saturated Fat and 89.3 times more Omega 6 than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Lemon juice from concentrate, bottled, REAL LEMON provide inadequate amounts of Omega 6
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3