Comparing Nutrients in 300 calories Sunflower SeedsVS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

Weight per 300 calories

Sunflower Seeds

51.4g

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

938g

Sunflower Seeds have 18.3 times more energy per 100g than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink. It has very high energy density when compared to other foods. COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

99%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

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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27.3%26.4g

Fat

0.48%0.47g

26.4 gvs0.47 g

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

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7.15%2.3g

Saturated Fat

0.23%0.075g

2.3 gvs0.075 g

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

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1.93%0.031g

Omega 3

0%0g

0.031 gvs0 g

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

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69.7%12g

Omega 6

0.61%0.1g

12 gvs0.1 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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7.9%10.3g

Carbohydrate

56.5%73.5g

10.3 gvs73.5 g

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

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1.86%1.35g

Sugars

79%57.3g

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

1.35 gvs57.3 g

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

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Fructose

41.6%30g

≤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 gvs30 g

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

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Glucose

%20.6g

NA gvs20.6 g

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

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%1.3g

Sucrose

%1.88g

1.3 gvs1.88 g

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

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11.6%4.4g

Fiber

0%0g

4.4 gvs0 g

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

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19%10.7g

Protein

0%0g

10.7 gvs0 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

0.17%1.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.54 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

63.4%0.76mg

Vitamin B1

8.6%0.1mg

Thiamine

0.76 mgvs0.1 mg

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

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14%0.18mg

Vitamin B2

0%0mg

Riboflavin

0.18 mgvs0 mg

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

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26.8%4.3mg

Vitamin B3

92%14.7mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs14.7 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

0%0mg

Pantothenic acid

0.58 mgvs0 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

110%1.43mg

Pyridoxine

0.69 mgvs1.43 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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29%117μg

Vitamin B9

0%0μg

Folates and Folic Acid

117 μgvs0 μg

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

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0%0μg

Vitamin B12

355%8.53μg

Cobalamin

0 μgvs8.53 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.8%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

120%18mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

18 mgvs0 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Sunflower Seedsvs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

4%40mg

Calcium

0.94%9.38mg

40 mgvs9.38 mg

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

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103%0.92mg

Copper

0%0mg

0.92 mgvs0 mg

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

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Fluoride

14.5%581μg

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

NA μgvs581 μg

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

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33.7%2.7mg

Iron

10.5%0.84mg

2.7 mgvs0.84 mg

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

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39.8%167mg

Magnesium

0%0mg

167 mgvs0 mg

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

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43.6%1mg

Manganese

0%0mg

1 mgvs0 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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48.4%339mg

Phosphorus

1.34%9.38mg

339 mgvs9.38 mg

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

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9.75%331mg

Potassium

4.96%169mg

331 mgvs169 mg

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

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49.5%27.2μg

Selenium

0%0μg

27.2 μgvs0 μg

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

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0.31%4.62mg

Sodium

26.3%394mg

4.62 mgvs394 mg

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

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23.3%2.57mg

Zinc

0.85%0.094mg

2.57 mgvs0.094 mg

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

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0.066%2.43g

Water

23.3%862g

2.43 gvs862 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 Sunflower Seeds vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

Dried Sunflower Seed Kernels have 7.4 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin E than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
While COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contains 3.4 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin B12 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

Dried Sunflower Seed Kernels have 4.3 times more Calcium, more Copper, 3.2 times more Iron, more Magnesium, more Manganese, 36.2 times more Phosphorus, 2 times more Potassium, more Selenium and 27.4 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
While COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contains 85.2 times more Sodium and 354.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 56.4 times more Fat, 30.5 times more Saturated Fat, 114.8 times more Omega 6, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
While COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contains 7.2 times more Carbohydrate and 42.6 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower Seeds COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Roasted Sunflower SeedsSunflower SeedsVS Non-carbonated Fruit-flavored Propel Zero COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Non-carbonated Fruit-flavored Propel Zero

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: