Comparing Nutrients in 300 calories Sunflower SeedsVS Lemonade, frozen concentrate, pink

Weight per 300 calories

Sunflower Seeds

51.4g

Lemonade, frozen concentrate, pink

156g

Sunflower Seeds have 3 times more energy per 100g than Lemonade, frozen concentrate, pink. It has very high energy density when compared to other foods. Lemonade, frozen concentrate, pink having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Lemonade, frozen concentrate, pink

97%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Lemonade, frozen concentrate, pink

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

1.1%1.08g

26.4 gvs1.08 g

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

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7.15%2.3g

Saturated Fat

0.13%0.041g

2.3 gvs0.041 g

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

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1.93%0.031g

Omega 3

1.66%0.027g

0.031 gvs0.027 g

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

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69.7%12g

Omega 6

0.39%0.066g

12 gvs0.066 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

58.7%76.3g

10.3 gvs76.3 g

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

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1.86%1.35g

Sugars

100%72.6g

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

1.35 gvs72.6 g

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

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Fructose

43.3%31.4g

≤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 gvs31.4 g

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

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Glucose

%29g

NA gvs29 g

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

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%1.3g

Sucrose

%11.5g

1.3 gvs11.5 g

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

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11.6%4.4g

Fiber

1.23%0.47g

4.4 gvs0.47 g

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

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19%10.7g

Protein

0.61%0.34g

10.7 gvs0.34 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 Lemonade, frozen concentrate, pink

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 .

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63.4%0.76mg

Vitamin B1

2.2%0.027mg

Thiamine

0.76 mgvs0.027 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

1.17%0.19mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs0.19 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

3.3%0.16mg

Pantothenic acid

0.58 mgvs0.16 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

1.8%0.023mg

Pyridoxine

0.69 mgvs0.023 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

4.3%17μg

Folates and Folic Acid

117 μgvs17 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

24.5%22mg

Ascorbic acid

0.72 mgvs22 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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120%18mg

Vitamin E

0.73%0.11mg

Tocopherols and Tocotrienols

18 mgvs0.11 mg

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

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0%0μg

Vitamin K

0.13%0.16μg

Phytomenadione or phylloquinone

0 μgvs0.16 μg

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

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Minerals

Sunflower Seedsvs Lemonade, frozen concentrate, pink

4%40mg

Calcium

1.25%12.5mg

40 mgvs12.5 mg

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

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103%0.92mg

Copper

1.9%0.017mg

0.92 mgvs0.017 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

1.56%0.13mg

2.7 mgvs0.13 mg

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

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39.8%167mg

Magnesium

2.6%11mg

167 mgvs11 mg

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

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43.6%1mg

Manganese

0.95%0.022mg

1 mgvs0.022 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

1.56%11mg

339 mgvs11 mg

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

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9.75%331mg

Potassium

3.5%119mg

331 mgvs119 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

0.42%6.25mg

4.62 mgvs6.25 mg

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

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23.3%2.57mg

Zinc

0.43%0.047mg

2.57 mgvs0.047 mg

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

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0.066%2.43g

Water

2.1%78.3g

2.43 gvs78.3 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 Lemonade, frozen concentrate, pink:

Dried Sunflower Seed Kernels have 28.6 times more Vitamin B1, more Vitamin B2, 22.8 times more Vitamin B3, 3.5 times more Vitamin B5, 29.5 times more Vitamin B6, 6.8 times more Vitamin B9 and 165.2 times more Vitamin E than Lemonade, frozen concentrate, pink.
While Lemonade, frozen concentrate, pink contains 30.6 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Lemonade, frozen concentrate, pink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Lemonade, frozen concentrate, pink:

Dried Sunflower Seed Kernels have 3.2 times more Calcium, 53.8 times more Copper, 21.6 times more Iron, 15.3 times more Magnesium, 45.8 times more Manganese, 31 times more Phosphorus, 2.8 times more Potassium, more Selenium and 54.8 times more Zinc than Lemonade, frozen concentrate, pink.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 24.5 times more Fat, 56.3 times more Saturated Fat, 180.4 times more Omega 6, 9.4 times more Fiber and 31.1 times more Protein than Lemonade, frozen concentrate, pink.
While Lemonade, frozen concentrate, pink contains 7.4 times more Carbohydrate and 53.9 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Lemonade, frozen concentrate, pink have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Lemonade, frozen concentrate, pink have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsLemonade, frozen concentrate, pinkVS Roasted Sunflower SeedsSunflower SeedsVS Prepared With Water Pink Frozen Concentrate LemonadeLemonade, frozen concentrate, pinkVS Prepared With Water Pink Frozen Concentrate Lemonade

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Lemonade, frozen concentrate, pink

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: