Comparing Nutrients in 300 calories Lemonade, frozen concentrate, whiteVS Sunflower Seeds

Weight per 300 calories

Lemonade, frozen concentrate, white

153g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 3 times more energy per unit of mass than Lemonade, frozen concentrate, white, which is very high in comparison to other foods. Lemonade, frozen concentrate, white having above average energy density.

Which food has more nutrients per 300 calories - Lemonade, frozen concentrate, white or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Lemonade, frozen concentrate, white

97%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Lemonade, frozen concentrate, whitevs 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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1.1%1.07g

Fat

27.3%26.4g

1.07 gvs26.4 g

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

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0.12%0.038g

Saturated Fat

7.15%2.3g

0.038 gvs2.3 g

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

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1.63%0.026g

Omega 3

1.93%0.031g

0.026 gvs0.031 g

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

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0.38%0.064g

Omega 6

69.7%12g

0.064 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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58.7%76.4g

Carbohydrate

7.9%10.3g

76.4 gvs10.3 g

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

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94%68g

Sugars

1.86%1.35g

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

68 gvs1.35 g

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

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38%27.6g

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]

27.6 gvsNA g

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

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%25g

Glucose

25 gvsNA g

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

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%15g

Sucrose

%1.3g

15 gvs1.3 g

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

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1.2%0.46g

Fiber

11.6%4.4g

0.46 gvs4.4 g

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

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0.6%0.34g

Protein

19%10.7g

0.34 gvs10.7 g

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

Find Beverages rich in Protein Buy premium vegan protein powder

Vitamins

Lemonade, frozen concentrate, whitevs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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2.55%0.031mg

Vitamin B1

63.4%0.76mg

Thiamine

0.031 mgvs0.76 mg

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

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0%0mg

Vitamin B2

14%0.18mg

Riboflavin

0 mgvs0.18 mg

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

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1.05%0.17mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

0.17 mgvs4.3 mg

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

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3.52%0.18mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.18 mgvs0.58 mg

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

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2.35%0.031mg

Vitamin B6

53%0.69mg

Pyridoxine

0.031 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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2.68%10.7μg

Vitamin B9

29%117μg

Folates and Folic Acid

10.7 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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22.3%20mg

Vitamin C

0.8%0.72mg

Ascorbic acid

20 mgvs0.72 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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0.92%0.14mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.14 mgvs18 mg

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

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0.26%0.31μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.31 μgvs0 μg

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

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Minerals

Lemonade, frozen concentrate, whitevs Sunflower Seeds

1.07%10.7mg

Calcium

4%40mg

10.7 mgvs40 mg

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

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2.2%0.02mg

Copper

103%0.92mg

0.02 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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1.72%0.14mg

Iron

33.7%2.7mg

0.14 mgvs2.7 mg

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

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2.55%10.7mg

Magnesium

39.8%167mg

10.7 mgvs167 mg

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

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0.87%0.02mg

Manganese

43.6%1mg

0.02 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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1.53%10.7mg

Phosphorus

48.4%339mg

10.7 mgvs339 mg

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

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3.24%110mg

Potassium

9.75%331mg

110 mgvs331 mg

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

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1.1%0.61μg

Selenium

49.5%27.2μg

0.61 μgvs27.2 μg

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

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0.71%10.7mg

Sodium

0.31%4.62mg

10.7 mgvs4.62 mg

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

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0.56%0.061mg

Zinc

23.3%2.57mg

0.061 mgvs2.57 mg

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

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2.03%75g

Water

0.066%2.43g

75 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 Lemonade, frozen concentrate, white vs Sunflower Seeds:

Lemonade, frozen concentrate, white has 27.9 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 24.8 times more Vitamin B1, more Vitamin B2, 25.4 times more Vitamin B3, 3.3 times more Vitamin B5, 22.6 times more Vitamin B6, 10.9 times more Vitamin B9 and 131.2 times more Vitamin E than Lemonade, frozen concentrate, white.
Both Lemonade, frozen concentrate, white as well as Dried 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 Lemonade, frozen concentrate, white vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 3.7 times more Calcium, 46.5 times more Copper, 19.6 times more Iron, 15.6 times more Magnesium, 50.3 times more Manganese, 31.6 times more Phosphorus, 3 times more Potassium, 44.5 times more Selenium and 42 times more Zinc than Lemonade, frozen concentrate, white.

Comparison of macro-nutrients per 300 calories:

Lemonade, frozen concentrate, white has 7.4 times more Carbohydrate and 50.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 24.7 times more Fat, 59.8 times more Saturated Fat, 184.2 times more Omega 6, 9.6 times more Fiber and 31.7 times more Protein than Lemonade, frozen concentrate, white.
Both Lemonade, frozen concentrate, white and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Lemonade, frozen concentrate, white as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Lemonade, frozen concentrate, whiteVS Lemonade, frozen concentrate, white, prepared with waterSunflower SeedsVS Lemonade, frozen concentrate, white, prepared with waterLemonade, frozen concentrate, whiteVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Lemonade, frozen concentrate, whiteVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Lemonade, frozen concentrate, white or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: