Comparing Nutrients in 300 calories Acerola JuiceVS Sunflower Seeds

Weight per 300 calories

Acerola Juice

1304g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 25.4 times more energy per unit of mass than Raw Acerola Juice, which is very high in comparison to other foods. Acerola Juice having very low energy density.

Which food has more nutrients per 300 calories - Acerola Juice or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Acerola Juice

11%

82%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Acerola Juicevs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.03%3.9g

Fat

27.3%26.4g

3.9 gvs26.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.77%0.89g

Saturated Fat

7.15%2.3g

0.89 gvs2.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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36%0.57g

Omega 3

1.93%0.031g

0.57 gvs0.031 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.53%0.6g

Omega 6

69.7%12g

0.6 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48%62.6g

Carbohydrate

7.9%10.3g

62.6 gvs10.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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81%58.7g

Sugars

1.86%1.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

58.7 gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.3%3.9g

Fiber

11.6%4.4g

3.9 gvs4.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.3%5.2g

Protein

19%10.7g

5.2 gvs10.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Acerola Juicevs Sunflower Seeds

36.2%326μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

326 μgvs1.54 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21.7%0.26mg

Vitamin B1

63.4%0.76mg

Thiamine

0.26 mgvs0.76 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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60.2%0.78mg

Vitamin B2

14%0.18mg

Riboflavin

0.78 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32.6%5.2mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

5.2 mgvs4.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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53.5%2.67mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

2.67 mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4%0.052mg

Vitamin B6

53%0.69mg

Pyridoxine

0.052 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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45.7%183μg

Vitamin B9

29%117μg

Folates and Folic Acid

183 μgvs117 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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23188%20870mg

Vitamin C

0.8%0.72mg

Ascorbic acid

20870 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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15.7%2.35mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

2.35 mgvs18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15.2%18.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

18.3 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Acerola Juicevs Sunflower Seeds

13%130mg

Calcium

4%40mg

130 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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125%1.12mg

Copper

103%0.92mg

1.12 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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81.5%6.52mg

Iron

33.7%2.7mg

6.52 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37.3%157mg

Magnesium

39.8%167mg

157 mgvs167 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

43.6%1mg

NA mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16.8%117mg

Phosphorus

48.4%339mg

117 mgvs339 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37.2%1265mg

Potassium

9.75%331mg

1265 mgvs331 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.37%1.3μg

Selenium

49.5%27.2μg

1.3 μgvs27.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.6%39mg

Sodium

0.31%4.62mg

39 mgvs4.62 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.3mg

Zinc

23.3%2.57mg

1.3 mgvs2.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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33.2%1230g

Water

0.066%2.43g

1230 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Acerola Juice vs Sunflower Seeds:

Raw Acerola Juice has 211.6 times more Vitamin A, 4.3 times more Vitamin B2, 1.2 times more Vitamin B3, 4.6 times more Vitamin B5, 1.6 times more Vitamin B9, 29018.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 13.2 times more Vitamin B6 and 7.7 times more Vitamin E than Raw Acerola Juice.
Both Raw Acerola Juice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Acerola Juice vs Sunflower Seeds:

Raw Acerola Juice has 3.3 times more Calcium, 1.2 times more Copper, 2.4 times more Iron, 3.8 times more Potassium and 506.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.9 times more Phosphorus, 20.9 times more Selenium and 2 times more Zinc than Raw Acerola Juice.
Both Raw Acerola Juice and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Acerola Juice has 18.6 times more Omega 3, 6.1 times more Carbohydrate and 43.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.8 times more Fat, 2.6 times more Saturated Fat, 19.7 times more Omega 6 and 2 times more Protein than Raw Acerola Juice.
Both Raw Acerola Juice and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
Both Raw Acerola Juice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Acerola JuiceVS ApplesSunflower SeedsVS ApplesAcerola JuiceVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Acerola JuiceVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Acerola Juice or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: