Comparing Nutrients in 300 calories Sunflower SeedsVS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Weight per 300 calories

Sunflower Seeds

51.4g

Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

536g

Sunflower Seeds have 10.4 times more energy per 100g than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS. It has very high energy density when compared to other foods. Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

91%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

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

1.82%1.77g

26.4 gvs1.77 g

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

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7.15%2.3g

Saturated Fat

1.14%0.36g

2.3 gvs0.36 g

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

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1.93%0.031g

Omega 3

6.36%0.1g

0.031 gvs0.1 g

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

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69.7%12g

Omega 6

0.47%0.08g

12 gvs0.08 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

53.7%70g

10.3 gvs70 g

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

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1.86%1.35g

Sugars

84.7%61.4g

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

1.35 gvs61.4 g

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

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Fructose

31%22.6g

≤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 gvs22.6 g

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

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Glucose

%17g

NA gvs17 g

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

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%1.3g

Sucrose

%21.8g

1.3 gvs21.8 g

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

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11.6%4.4g

Fiber

8.46%3.2g

4.4 gvs3.2 g

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

Find Nuts and Seeds rich in Fiber

19%10.7g

Protein

6.03%3.38g

10.7 gvs3.38 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 Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

0.17%1.54μg

Vitamin A

12.5%113μg

RAE, retinol activity equivalents

1.54 μgvs113 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

26.8%0.32mg

Thiamine

0.76 mgvs0.32 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

33%0.43mg

Riboflavin

0.18 mgvs0.43 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

26.8%4.3mg

Vitamin B3

11%1.8mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs1.8 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

Pantothenic acid

0.58 mgvsNA 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

33%0.43mg

Pyridoxine

0.69 mgvs0.43 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

22.8%91μg

Folates and Folic Acid

117 μgvs91 μg

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

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0%0μg

Vitamin B12

123%2.95μg

Cobalamin

0 μgvs2.95 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

37%33.2mg

Ascorbic acid

0.72 mgvs33.2 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

6.43%0.96mg

Tocopherols and Tocotrienols

18 mgvs0.96 mg

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

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0%0μg

Vitamin K

36%43.4μg

Phytomenadione or phylloquinone

0 μgvs43.4 μg

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

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Minerals

Sunflower Seedsvs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

4%40mg

Calcium

9.64%96mg

40 mgvs96 mg

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

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103%0.92mg

Copper

29%0.26mg

0.92 mgvs0.26 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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33.7%2.7mg

Iron

22.8%1.82mg

2.7 mgvs1.82 mg

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

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39.8%167mg

Magnesium

19%80.4mg

167 mgvs80.4 mg

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

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43.6%1mg

Manganese

316%7.27mg

1 mgvs7.27 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

12.2%85.7mg

339 mgvs85.7 mg

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

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9.75%331mg

Potassium

28%948mg

331 mgvs948 mg

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

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49.5%27.2μg

Selenium

1.95%1.07μg

27.2 μgvs1.07 μg

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

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0.31%4.62mg

Sodium

3.93%59mg

4.62 mgvs59 mg

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

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23.3%2.57mg

Zinc

3.9%0.43mg

2.57 mgvs0.43 mg

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

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0.066%2.43g

Water

12.4%459g

2.43 gvs459 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 Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 2.4 times more Vitamin B3, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 18.7 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 73 times more Vitamin A, 2.4 times more Vitamin B2, more Vitamin B12, 46.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

Dried Sunflower Seed Kernels have 3.5 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 4 times more Phosphorus, 25.4 times more Selenium and 6 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 2.4 times more Calcium, 7.3 times more Manganese, 2.9 times more Potassium, 12.7 times more Sodium and 188.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 15 times more Fat, 6.3 times more Saturated Fat, 147.4 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 3.3 times more Omega 3, 6.8 times more Carbohydrate and 45.6 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsFruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESSVS Roasted Sunflower SeedsSunflower SeedsVS Strawberry Banana BOLTHOUSE FARMS Fruit Juice SmoothieFruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESSVS Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: