Comparing Nutrients in 300 calories With Added Vitamin C Canned Orange DrinkVS Oil Roasted Sunflower Seeds

Weight per 300 calories

With Added Vitamin C Canned Orange Drink

612g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 12.1 times more energy per unit of mass than With Added Vitamin C Canned Orange Drink, which is very high in comparison to other foods. With Added Vitamin C Canned Orange Drink having low energy density.

Which food has more nutrients per 300 calories - With Added Vitamin C Canned Orange Drink or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

With Added Vitamin C Canned Orange Drink

99%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

With Added Vitamin C Canned Orange Drinkvs Oil Roasted 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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0.44%0.43g

Fat

27%26g

0.43 gvs26 g

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

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0.038%0.012g

Saturated Fat

11%3.6g

0.012 gvs3.6 g

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

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0.38%0.006g

Omega 3

2.57%0.041g

0.006 gvs0.041 g

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

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0.072%0.012g

Omega 6

102%17.3g

0.012 gvs17.3 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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58%75.6g

Carbohydrate

8.92%11.6g

75.6 gvs11.6 g

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

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93%67.5g

Sugars

2.17%1.58g

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

67.5 gvs1.58 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.38g

NA gvs0.38 g

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

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Sucrose

%1.2g

NA gvs1.2 g

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

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0%0g

Fiber

14%5.37g

0 gvs5.37 g

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

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0%0g

Protein

18%10g

0 gvs10 g

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

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Vitamins

With Added Vitamin C Canned Orange Drinkvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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0%0mg

Vitamin B1

13.5%0.16mg

Thiamine

0 mgvs0.16 mg

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

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0%0mg

Vitamin B2

11%0.14mg

Riboflavin

0 mgvs0.14 mg

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

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0.42%0.067mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

0.067 mgvs2.1 mg

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

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2.2%0.11mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.11 mgvs3.5 mg

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

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0%0mg

Vitamin B6

31%0.4mg

Pyridoxine

0 mgvs0.4 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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3.06%12.2μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

12.2 μgvs119 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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390%351mg

Vitamin C

0.62%0.56mg

Ascorbic acid

351 mgvs0.56 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.82%0.12mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

0.12 mgvs18.4 mg

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

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0%0μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

0 μgvs1.57 μg

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

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Minerals

With Added Vitamin C Canned Orange Drinkvs Oil Roasted Sunflower Seeds

3.06%30.6mg

Calcium

4.4%44mg

30.6 mgvs44 mg

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

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0%0mg

Copper

102%0.91mg

0 mgvs0.91 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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3.06%0.24mg

Iron

27%2.17mg

0.24 mgvs2.17 mg

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

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2.9%12.2mg

Magnesium

15.3%64.4mg

12.2 mgvs64.4 mg

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

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2.93%0.067mg

Manganese

46%1.05mg

0.067 mgvs1.05 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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0.87%6.12mg

Phosphorus

82.5%577mg

6.12 mgvs577 mg

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

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3.24%110mg

Potassium

7.2%245mg

110 mgvs245 mg

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

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0%0μg

Selenium

72%39.6μg

0 μgvs39.6 μg

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

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1.22%18.4mg

Sodium

0.1%1.52mg

18.4 mgvs1.52 mg

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

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1.1%0.12mg

Zinc

24%2.64mg

0.12 mgvs2.64 mg

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

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14.5%536g

Water

0.021%0.78g

536 gvs0.78 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 With Added Vitamin C Canned Orange Drink vs Oil Roasted Sunflower Seeds:

With Added Vitamin C Canned Orange Drink has 629.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 31.1 times more Vitamin B3, 31.9 times more Vitamin B5, more Vitamin B6, 9.7 times more Vitamin B9 and 150.4 times more Vitamin E than With Added Vitamin C Canned Orange Drink.
Both With Added Vitamin C Canned Orange Drink as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for With Added Vitamin C Canned Orange Drink vs Oil Roasted Sunflower Seeds:

With Added Vitamin C Canned Orange Drink has 686.2 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Calcium, more Copper, 8.9 times more Iron, 5.3 times more Magnesium, 15.7 times more Manganese, 94.3 times more Phosphorus, 2.2 times more Potassium, more Selenium and 21.6 times more Zinc than With Added Vitamin C Canned Orange Drink.

Comparison of macro-nutrients per 300 calories:

With Added Vitamin C Canned Orange Drink has 6.5 times more Carbohydrate and 42.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 60.7 times more Fat, 292.5 times more Saturated Fat, 1415.7 times more Omega 6, more Fiber and more Protein than With Added Vitamin C Canned Orange Drink.
Both With Added Vitamin C Canned Orange Drink and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both With Added Vitamin C Canned Orange Drink as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

With Added Vitamin C Canned Orange DrinkVS Canned Orange And Apricot Juice DrinkOil Roasted Sunflower SeedsVS Canned Orange And Apricot Juice DrinkWith Added Vitamin C Canned Orange DrinkVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories With Added Vitamin C Canned Orange DrinkVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - With Added Vitamin C Canned Orange Drink or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: