Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Canned Vegetable Juice Cocktail

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Canned Vegetable Juice Cocktail: 455g

Oil Roasted Sunflower Seeds have 26.9 times more energy per 100g than Canned Vegetable Juice Cocktail. It has very high energy density when compared to other foods. Canned Vegetable Juice Cocktail having very low energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Canned Vegetable Juice Cocktail?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	18% 13g	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	8.78% 6.36g	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	% 0.13g	% 6.23g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.32g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	6% 2.27g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.7% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	25% 0.32mg	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	9.9% 39.5μg	24% 95μg	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	0.21% 0.19mg	274% 247mg	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	41% 6.14mg	31% 4.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	6.36% 63.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	34.3% 0.31mg	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	9.04% 0.72mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	16% 0.36mg	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	27.5% 192mg	12.3% 86.4mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	51.2% 768mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	11.6% 428g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Canned Vegetable Juice Cocktail Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Canned Vegetable Juice Cocktail?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Canned Vegetable Juice Cocktail:

• 100 calories of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin E than Canned Vegetable Juice Cocktail.
• While 100 kcal of Canned Vegetable Juice Cocktail contain more Vitamin A, 4.2 times more Vitamin B1, 3.2 times more Vitamin B2, 4.7 times more Vitamin B3, 2.4 times more Vitamin B6, 2.4 times more Vitamin B9, 1328.3 times more Vitamin C and 53 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Vegetable Juice Cocktail provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Canned Vegetable Juice Cocktail:

• 100 calories of Oil Roasted Sunflower Seeds have 2.2 times more Phosphorus, 14.5 times more Selenium and 1.6 times more Zinc than Canned Vegetable Juice Cocktail.
• While 100 kcal of Canned Vegetable Juice Cocktail contain 4.3 times more Calcium, 1.8 times more Iron, 2.3 times more Magnesium, 10.3 times more Potassium, 1515.9 times more Sodium and 1644.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Vegetable Juice Cocktail contain similar levels of Copper and Manganese per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 100 calories of Canned Vegetable Juice Cocktail lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 6.1 times more Fat, 3 times more Saturated Fat and 19.9 times more Omega 6 than Canned Vegetable Juice Cocktail.
• While 100 kcal of Canned Vegetable Juice Cocktail contain 4 times more Omega 3, 4.5 times more Carbohydrate, 24.6 times more Sugars, more Fructose and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Vegetable Juice Cocktail offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 100 calories of Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 6