Comparing Nutrients in 500 calories Sunflower SeedsVS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

Weight per 500 calories

Sunflower Seeds

85.6g

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

1563g

Sunflower Seeds have 18.3 times more energy per 100g than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink. It has very high energy density when compared to other foods. COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

99%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

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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45.4%44g

Fat

0.81%0.78g

44 gvs0.78 g

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

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12%3.8g

Saturated Fat

0.39%0.13g

3.8 gvs0.13 g

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

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3.2%0.051g

Omega 3

0%0g

0.051 gvs0 g

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

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116%19.7g

Omega 6

1%0.17g

19.7 gvs0.17 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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13%17g

Carbohydrate

94%123g

17 gvs123 g

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

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3.1%2.24g

Sugars

132%95g

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

2.24 gvs95 g

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

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Fructose

69.4%50.3g

≤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 gvs50.3 g

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

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Glucose

%34.4g

NA gvs34.4 g

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

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%2.14g

Sucrose

%3.13g

2.14 gvs3.13 g

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

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19.4%7.36g

Fiber

0%0g

7.36 gvs0 g

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

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31.8%17.8g

Protein

0%0g

17.8 gvs0 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 COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 μgvs0 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

106%1.27mg

Vitamin B1

14.3%0.17mg

Thiamine

1.27 mgvs0.17 mg

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

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23.4%0.3mg

Vitamin B2

0%0mg

Riboflavin

0.3 mgvs0 mg

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

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44.6%7.14mg

Vitamin B3

153%24.5mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs24.5 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

19.3%0.97mg

Vitamin B5

0%0mg

Pantothenic acid

0.97 mgvs0 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

88.6%1.15mg

Vitamin B6

184%2.4mg

Pyridoxine

1.15 mgvs2.4 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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48.6%194μg

Vitamin B9

0%0μg

Folates and Folic Acid

194 μgvs0 μg

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

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0%0μg

Vitamin B12

592%14.2μg

Cobalamin

0 μgvs14.2 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 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

201%30mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

30 mgvs0 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Sunflower Seedsvs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

6.68%66.8mg

Calcium

1.56%15.6mg

66.8 mgvs15.6 mg

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

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171%1.54mg

Copper

0%0mg

1.54 mgvs0 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

24.2%969μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs969 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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56%4.5mg

Iron

17.6%1.4mg

4.5 mgvs1.4 mg

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

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66.3%278mg

Magnesium

0%0mg

278 mgvs0 mg

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

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72.6%1.67mg

Manganese

0%0mg

1.67 mgvs0 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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80.7%565mg

Phosphorus

2.23%15.6mg

565 mgvs15.6 mg

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

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16.2%552mg

Potassium

8.27%281mg

552 mgvs281 mg

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

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82.5%45.4μg

Selenium

0%0μg

45.4 μgvs0 μg

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

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0.51%7.7mg

Sodium

43.8%656mg

7.7 mgvs656 mg

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

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39%4.3mg

Zinc

1.42%0.16mg

4.3 mgvs0.16 mg

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

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0.11%4.05g

Water

39%1436g

4.05 gvs1436 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 Sunflower Seeds vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

Dried Sunflower Seed Kernels have 7.4 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin E than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
While COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contains 3.4 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin B12 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

Dried Sunflower Seed Kernels have 4.3 times more Calcium, more Copper, 3.2 times more Iron, more Magnesium, more Manganese, 36.2 times more Phosphorus, 2 times more Potassium, more Selenium and 27.4 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
While COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contains 85.2 times more Sodium and 354.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 56.4 times more Fat, 30.5 times more Saturated Fat, 114.8 times more Omega 6, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
While COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contains 7.2 times more Carbohydrate and 42.6 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower Seeds COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Roasted Sunflower SeedsSunflower SeedsVS Non-carbonated Fruit-flavored Propel Zero COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drinkVS Non-carbonated Fruit-flavored Propel Zero

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: