Comparing Nutrients in 14 ounces Apple Juice with Vitamin C, Ca and K VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C, Ca and K	1%	3%	96%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Apple Juice with Vitamin C, Ca and K	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.57% 191kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.6g	73.5% 96g	130g per day for Men 19-50 years
Sugars	52% 37.6g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	31.2% 22.6g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 10.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.76g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	116% 44g	38g per day for Men 19-50 years
Protein	0.85% 0.48g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C, Ca and K	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.66% 0.27mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	134% 120mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C, Ca and K	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.45% 0.52mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.1% 35.7mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.43% 349g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Apple Juice with Vitamin C, Ca and K vs Roasted Sunflower Seeds:

• Bottled Apple Juice with Vitamin C, Calcium and Potassium has 21.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 26.5 times more Vitamin B1, 16.4 times more Vitamin B2, 105.1 times more Vitamin B3, 143.7 times more Vitamin B5, 44.7 times more Vitamin B6, more Vitamin B9, 2610 times more Vitamin E and more Vitamin K than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Apple Juice with Vitamin C, Ca and K vs Roasted Sunflower Seeds:

• Bottled Apple Juice with Vitamin C, Calcium and Potassium has 73.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 183 times more Copper, 29.2 times more Iron, 25.8 times more Magnesium, 60.3 times more Manganese, 128.3 times more Phosphorus, 4.6 times more Potassium, 793 times more Selenium and 132.3 times more Zinc than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Bottled Apple Juice with Vitamin C, Calcium and Potassium has 3.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.1 times more Energy, 292.9 times more Fat, 180 times more Saturated Fat, 7.7 times more Omega 3, 762.4 times more Omega 6, 2.1 times more Carbohydrate, 37 times more Fiber and 161.1 times more Protein than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.