Comparing Nutrients in 500 calories Passion-fruit Juice, PurpleVS Sunflower Seeds

Weight per 500 calories

Passion-fruit Juice, Purple

980g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 11.5 times more energy per unit of mass than Raw Passion-fruit Juice, Purple, which is very high in comparison to other foods. Passion-fruit Juice, Purple having low energy density.

Which food has more nutrients per 500 calories - Passion-fruit Juice, Purple or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Passion-fruit Juice, Purple

96%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Passion-fruit Juice, Purplevs 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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0.51%0.49g

Fat

45.4%44g

0.49 gvs44 g

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

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0.12%0.039g

Saturated Fat

12%3.8g

0.039 gvs3.8 g

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

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0%0g

Omega 3

3.2%0.051g

0 gvs0.051 g

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

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1.67%0.28g

Omega 6

116%19.7g

0.28 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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103%133g

Carbohydrate

13%17g

133 gvs17 g

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

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181%131g

Sugars

3.1%2.24g

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

131 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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5.16%1.96g

Fiber

19.4%7.36g

1.96 gvs7.36 g

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

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6.83%3.82g

Protein

31.8%17.8g

3.82 gvs17.8 g

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

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Vitamins

Passion-fruit Juice, Purplevs Sunflower Seeds

39.2%353μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

353 μgvs2.57 μg

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

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0%0mg

Vitamin B1

106%1.27mg

Thiamine

0 mgvs1.27 mg

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

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99%1.3mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.3 mgvs0.3 mg

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

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89.5%14.3mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

14.3 mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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37.7%0.49mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.49 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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17%68.6μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

68.6 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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325%292mg

Vitamin C

1.33%1.2mg

Ascorbic acid

292 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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0.65%0.098mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.098 mgvs30 mg

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

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3.27%3.92μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.92 μgvs0 μg

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

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Minerals

Passion-fruit Juice, Purplevs Sunflower Seeds

3.92%39.2mg

Calcium

6.68%66.8mg

39.2 mgvs66.8 mg

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

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57.7%0.52mg

Copper

171%1.54mg

0.52 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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29.4%2.35mg

Iron

56%4.5mg

2.35 mgvs4.5 mg

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

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39.7%167mg

Magnesium

66.3%278mg

167 mgvs278 mg

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

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Manganese

72.6%1.67mg

NA 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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18.2%127mg

Phosphorus

80.7%565mg

127 mgvs565 mg

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

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80%2725mg

Potassium

16.2%552mg

2725 mgvs552 mg

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

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1.8%0.98μg

Selenium

82.5%45.4μg

0.98 μgvs45.4 μg

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

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3.92%59mg

Sodium

0.51%7.7mg

59 mgvs7.7 mg

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

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4.46%0.49mg

Zinc

39%4.3mg

0.49 mgvs4.3 mg

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

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22.7%839g

Water

0.11%4.05g

839 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 Passion-fruit Juice, Purple vs Sunflower Seeds:

Raw Passion-fruit Juice, Purple has 137.4 times more Vitamin A, 4.2 times more Vitamin B2, 2 times more Vitamin B3 and 243.7 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain more Vitamin B1, 2.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 307.1 times more Vitamin E than Raw Passion-fruit Juice, Purple.
Both Raw Passion-fruit Juice, Purple as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Passion-fruit Juice, Purple vs Sunflower Seeds:

Raw Passion-fruit Juice, Purple has 4.9 times more Potassium and 207.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 3 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 4.4 times more Phosphorus, 46.3 times more Selenium and 8.7 times more Zinc than Raw Passion-fruit Juice, Purple.

Comparison of macro-nutrients per 500 calories:

Raw Passion-fruit Juice, Purple has 7.8 times more Carbohydrate and 58.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 89.9 times more Fat, 97.3 times more Saturated Fat, 69.4 times more Omega 6, 3.8 times more Fiber and 4.7 times more Protein than Raw Passion-fruit Juice, Purple.
Both Raw Passion-fruit Juice, Purple and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Passion-fruit Juice, Purple 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:

Passion-fruit Juice, PurpleVS Passion-fruit Juice, YellowSunflower SeedsVS Passion-fruit Juice, YellowPassion-fruit Juice, PurpleVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Passion-fruit Juice, PurpleVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Passion-fruit Juice, Purple or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: