Comparing Nutrients in 300 calories Sunflower SeedsVS Lemon juice from concentrate

Weight per 300 calories

Sunflower Seeds

51.4g

Lemon juice from concentrate

1765g

Sunflower Seeds have 34.4 times more energy per 100g than Lemon juice from concentrate. It has very high energy density when compared to other foods. Lemon juice from concentrate, canned or bottled having very low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Lemon juice from concentrate?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Lemon juice from concentrate

90%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Lemon juice from concentrate

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

1.27%1.24g

26.4 gvs1.24 g

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

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7.15%2.3g

Saturated Fat

1.5%0.48g

2.3 gvs0.48 g

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

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1.93%0.031g

Omega 3

6.6%0.11g

0.031 gvs0.11 g

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

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69.7%12g

Omega 6

1.14%0.19g

12 gvs0.19 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

76.3%99g

10.3 gvs99 g

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

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1.86%1.35g

Sugars

37.2%27g

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

1.35 gvs27 g

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

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Fructose

17%12.4g

≤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 gvs12.4 g

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

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Glucose

%15g

NA gvs15 g

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

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%1.3g

Sucrose

%0g

1.3 gvs0 g

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

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11.6%4.4g

Fiber

32.5%12.4g

4.4 gvs12.4 g

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

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19%10.7g

Protein

14%7.94g

10.7 gvs7.94 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 Lemon juice from concentrate

0.17%1.54μg

Vitamin A

3.92%35.3μg

RAE, retinol activity equivalents

1.54 μgvs35.3 μg

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

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63.4%0.76mg

Vitamin B1

31%0.37mg

Thiamine

0.76 mgvs0.37 mg

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

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14%0.18mg

Vitamin B2

23%0.3mg

Riboflavin

0.18 mgvs0.3 mg

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

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26.8%4.3mg

Vitamin B3

20%3.18mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs3.18 mg

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

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11.6%0.58mg

Vitamin B5

28.2%1.4mg

Pantothenic acid

0.58 mgvs1.4 mg

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

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53%0.69mg

Vitamin B6

50.2%0.65mg

Pyridoxine

0.69 mgvs0.65 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

39.7%159μg

Folates and Folic Acid

117 μgvs159 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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0.8%0.72mg

Vitamin C

280%252mg

Ascorbic acid

0.72 mgvs252 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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120%18mg

Vitamin E

27%4.06mg

Tocopherols and Tocotrienols

18 mgvs4.06 mg

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

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0%0μg

Vitamin K

1.47%1.76μg

Phytomenadione or phylloquinone

0 μgvs1.76 μg

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

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Minerals

Sunflower Seedsvs Lemon juice from concentrate

4%40mg

Calcium

17.6%176mg

40 mgvs176 mg

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

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103%0.92mg

Copper

35.3%0.32mg

0.92 mgvs0.32 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

13.2%1.06mg

2.7 mgvs1.06 mg

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

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39.8%167mg

Magnesium

29.4%124mg

167 mgvs124 mg

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

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43.6%1mg

Manganese

12.3%0.28mg

1 mgvs0.28 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

22.7%159mg

339 mgvs159 mg

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

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9.75%331mg

Potassium

56.6%1924mg

331 mgvs1924 mg

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

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49.5%27.2μg

Selenium

3.2%1.76μg

27.2 μgvs1.76 μg

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

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0.31%4.62mg

Sodium

28.2%424mg

4.62 mgvs424 mg

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

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23.3%2.57mg

Zinc

30.5%3.35mg

2.57 mgvs3.35 mg

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

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0.066%2.43g

Water

44.7%1652g

2.43 gvs1652 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 Lemon juice from concentrate:

Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 4.5 times more Vitamin E than Lemon juice from concentrate, canned or bottled.
While Lemon juice from concentrate, canned or bottled contains 22.9 times more Vitamin A, 1.6 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 350.9 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Lemon juice from concentrate, canned or bottled have similar amounts of Vitamin B6 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Lemon juice from concentrate:

Dried Sunflower Seed Kernels have 2.9 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 3.5 times more Manganese, 2.1 times more Phosphorus and 15.4 times more Selenium than Lemon juice from concentrate, canned or bottled.
While Lemon juice from concentrate, canned or bottled contains 4.4 times more Calcium, 5.8 times more Potassium, 91.6 times more Sodium, 1.3 times more Zinc and 680.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 21.4 times more Fat, 4.8 times more Saturated Fat, 61 times more Omega 6 and 1.3 times more Protein than Lemon juice from concentrate, canned or bottled.
While Lemon juice from concentrate, canned or bottled contains 3.4 times more Omega 3, 9.7 times more Carbohydrate, 20.1 times more Sugars and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Lemon juice from concentrate, canned or bottled have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Lemon juice from concentrate, canned or bottled have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsLemon juice from concentrateVS Roasted Sunflower SeedsSunflower SeedsVS Lemon PeelLemon juice from concentrateVS Lemon Peel

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Lemon juice from concentrate

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Lemon juice from concentrate?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: