Comparing Nutrients in 14 ounces Frozen Concentrate Fruit Punch Drink VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Concentrate Fruit Punch Drink	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frozen Concentrate Fruit Punch Drink	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 643kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	120% 45.6g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Concentrate Fruit Punch Drink	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.29mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	246% 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	2.98% 12μg	236% 945μg	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	686% 618mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Concentrate Fruit Punch Drink	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	809% 7.28mg	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	15% 1.2mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	365% 8.4mg	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	1.13% 7.94mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	191% 21mg	11mg per day for Men 19-50 years
Water	6.24% 231g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Concentrate Fruit Punch Drink vs Toasted Sunflower Seeds:

• Frozen Concentrate Fruit Punch Drink has 111.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B1, 6.2 times more Vitamin B2, 56.7 times more Vitamin B3, 252.1 times more Vitamin B5, 38.3 times more Vitamin B6 and 79.3 times more Vitamin B9 than Frozen Concentrate Fruit Punch Drink.
• Both Frozen Concentrate Fruit Punch Drink as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Frozen Concentrate Fruit Punch Drink vs Toasted Sunflower Seeds:

• Frozen Concentrate Fruit Punch Drink has 58.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 20.4 times more Copper, 22.7 times more Iron, 21.5 times more Magnesium, 5.9 times more Manganese, 579 times more Phosphorus, 11.2 times more Potassium and 75.7 times more Zinc than Frozen Concentrate Fruit Punch Drink.

Comparison of macro-nutrients per 14 ounces:

• Frozen Concentrate Fruit Punch Drink has 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Energy, more Fat, 1984.3 times more Saturated Fat, 39.5 times more Omega 3, 7478 times more Omega 6, 28.8 times more Fiber and 86.1 times more Protein than Frozen Concentrate Fruit Punch Drink.
• Both Frozen Concentrate Fruit Punch Drink as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.