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  6. Lemonade vs. Sunflower seeds

Lemonade vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are lemonade and sunflower seeds different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than lemonade.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds have a lower glycemic index (20) than lemonade (54).

Lemonade, frozen concentrate, white, prepared with water and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Lemonade vs Sunflower seeds infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.2% 1.3% 6% 7% 0.55% 0.86% 0.52% 0.65% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -55.6%
Contains more MagnesiumMagnesium +16150%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +4200%
Contains more IronIron +3181.3%
Contains more CopperCopper +8471.4%
Contains more ZincZinc +24900%
Contains more PhosphorusPhosphorus +32900%
Contains more ManganeseManganese +38900%
Contains more SeleniumSelenium +52900%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0% 0.2% 0% 1.5% 4.8% 0.3% 0.78% 1.4% 0% 0% 0.75% 0.22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +178.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +24566.7%
Contains more Vitamin B2Vitamin B2 +1590.5%
Contains more Vitamin B3Vitamin B3 +51993.8%
Contains more Vitamin B5Vitamin B5 +8592.3%
Contains more Vitamin B6Vitamin B6 +22316.7%
Contains more FolateFolate +22600%
Contains more CholineCholine +13675%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lemonade Sunflower seeds DV% diff.
Vitamin E 0.01mg 35.17mg 234%
Copper 0.021mg 1.8mg 198%
Polyunsaturated fat 0.013g 23.137g 154%
Vitamin B1 0.006mg 1.48mg 123%
Vitamin B6 0.006mg 1.345mg 103%
Selenium 0.1µg 53µg 96%
Phosphorus 2mg 660mg 94%
Manganese 0.005mg 1.95mg 85%
Fats 0.04g 51.46g 79%
Magnesium 2mg 325mg 77%
Iron 0.16mg 5.25mg 64%
Folate 1µg 227µg 57%
Vitamin B3 0.016mg 8.335mg 52%
Monounsaturated fat 0.002g 18.528g 46%
Zinc 0.02mg 5mg 45%
Protein 0.07g 20.78g 41%
Fiber 0g 8.6g 34%
Calories 40kcal 584kcal 27%
Vitamin B2 0.021mg 0.355mg 26%
Vitamin B5 0.013mg 1.13mg 22%
Saturated fat 0.006g 4.455g 20%
Potassium 15mg 645mg 19%
Choline 0.4mg 55.1mg 10%
Calcium 4mg 78mg 7%
Vitamin C 3.9mg 1.4mg 3%
Carbs 10.42g 20g 3%
Net carbs 10.42g 11.4g N/A
Sugar 9.98g 2.62g N/A
Sodium 4mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 89%
Protein: 0.07 g
Fats: 0.04 g
Carbs: 10.42 g
Water: 89.35 g
Other: 0.12 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1789%
Contains more ProteinProtein +29585.7%
Contains more FatsFats +128550%
Contains more CarbsCarbs +91.9%
Contains more OtherOther +2425%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 10% 62%
Saturated fat: Sat. Fat 0.006 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.013 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +926300%
Contains more Poly. FatPolyunsaturated fat +177876.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lemonade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173217/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.