Comparing Nutrients in 500 calories Frozen Concentrate Citrus Fruit Juice DrinkVS Sunflower Seeds

Weight per 500 calories

Frozen Concentrate Citrus Fruit Juice Drink

309g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 3.6 times more energy per unit of mass than Frozen Concentrate Citrus Fruit Juice Drink, which is very high in comparison to other foods. Frozen Concentrate Citrus Fruit Juice Drink having above average energy density.

Which food has more nutrients per 500 calories - Frozen Concentrate Citrus Fruit Juice Drink or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Frozen Concentrate Citrus Fruit Juice Drink

96%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Frozen Concentrate Citrus Fruit Juice Drinkvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.32%0.31g

Fat

45.4%44g

0.31 gvs44 g

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

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0.068%0.022g

Saturated Fat

12%3.8g

0.022 gvs3.8 g

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

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0.77%0.012g

Omega 3

3.2%0.051g

0.012 gvs0.051 g

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

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0.2%0.034g

Omega 6

116%19.7g

0.034 gvs19.7 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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95%124g

Carbohydrate

13%17g

124 gvs17 g

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

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122%88.4g

Sugars

3.1%2.24g

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

88.4 gvs2.24 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%2.14g

NA gvs2.14 g

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

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1.62%0.62g

Fiber

19.4%7.36g

0.62 gvs7.36 g

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

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6.6%3.7g

Protein

31.8%17.8g

3.7 gvs17.8 g

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

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Vitamins

Frozen Concentrate Citrus Fruit Juice Drinkvs Sunflower Seeds

2.4%21.6μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

21.6 μgvs2.57 μg

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

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13%0.16mg

Vitamin B1

106%1.27mg

Thiamine

0.16 mgvs1.27 mg

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

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8.07%0.1mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.1 mgvs0.3 mg

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

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5.07%0.81mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

0.81 mgvs7.14 mg

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

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13.2%0.66mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.66 mgvs0.97 mg

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

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15.7%0.2mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.2 mgvs1.15 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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20%80.2μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

80.2 μgvs194 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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327%294mg

Vitamin C

1.33%1.2mg

Ascorbic acid

294 mgvs1.2 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 .

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4.53%0.68mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.68 mgvs30 mg

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

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0.51%0.62μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.62 μgvs0 μg

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

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Minerals

Frozen Concentrate Citrus Fruit Juice Drinkvs Sunflower Seeds

7.7%77mg

Calcium

6.68%66.8mg

77 mgvs66.8 mg

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

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33.3%0.3mg

Copper

171%1.54mg

0.3 mgvs1.54 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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152%12mg

Iron

56%4.5mg

12 mgvs4.5 mg

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

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14.7%61.7mg

Magnesium

66.3%278mg

61.7 mgvs278 mg

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

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34.2%0.79mg

Manganese

72.6%1.67mg

0.79 mgvs1.67 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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16%111mg

Phosphorus

80.7%565mg

111 mgvs565 mg

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

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35.7%1213mg

Potassium

16.2%552mg

1213 mgvs552 mg

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

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2.24%1.23μg

Selenium

82.5%45.4μg

1.23 μgvs45.4 μg

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

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0.62%9.26mg

Sodium

0.51%7.7mg

9.26 mgvs7.7 mg

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

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3.37%0.37mg

Zinc

39%4.3mg

0.37 mgvs4.3 mg

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

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4.8%177g

Water

0.11%4.05g

177 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Frozen Concentrate Citrus Fruit Juice Drink vs Sunflower Seeds:

Frozen Concentrate Citrus Fruit Juice Drink have 245.4 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8 times more Vitamin B1, 2.9 times more Vitamin B2, 8.8 times more Vitamin B3, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 44.3 times more Vitamin E than Frozen Concentrate Citrus Fruit Juice Drink.
Both Frozen Concentrate Citrus Fruit Juice Drink as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Frozen Concentrate Citrus Fruit Juice Drink vs Sunflower Seeds:

Frozen Concentrate Citrus Fruit Juice Drink have 2.7 times more Iron and 2.2 times more Potassium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.1 times more Copper, 4.5 times more Magnesium, 2.1 times more Manganese, 5.1 times more Phosphorus, 36.8 times more Selenium and 11.6 times more Zinc than Frozen Concentrate Citrus Fruit Juice Drink.
Both Frozen Concentrate Citrus Fruit Juice Drink and Dried Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Concentrate Citrus Fruit Juice Drink have 7.2 times more Carbohydrate and 39.4 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 142.7 times more Fat, 176.5 times more Saturated Fat, 581.3 times more Omega 6, 11.9 times more Fiber and 4.8 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
Both Frozen Concentrate Citrus Fruit Juice Drink and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Frozen Concentrate Citrus Fruit Juice Drink as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Concentrate Citrus Fruit Juice DrinkVS Prepared With Water Frozen Concentrate Citrus Fruit Juice DrinkSunflower SeedsVS Prepared With Water Frozen Concentrate Citrus Fruit Juice DrinkFrozen Concentrate Citrus Fruit Juice DrinkVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

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Comparing Nutrients in 500 calories Frozen Concentrate Citrus Fruit Juice DrinkVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Concentrate Citrus Fruit Juice Drink or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: