Comparing Nutrients in 14 ounces Orange Juice Drink VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Orange Juice Drink	1%	0%	99%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Orange Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.4% 214kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.2g	70% 91g	130g per day for Men 19-50 years
Sugars	51.2% 37g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	111% 42g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Orange Juice Drink	Oil Roasted 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	126% 1.5mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	242% 3.14mg	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	3.97% 16μg	232% 929μg	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	66% 59.5mg	4.85% 4.37mg	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	0.53% 0.079mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	5.44% 217μg	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	5.46% 0.44mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	359% 8.26mg	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	2.27% 16mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Orange Juice Drink vs Oil Roasted Sunflower Seeds:

• Orange Juice Drink has 1.5 times more Vitamin B2, 1.2 times more Vitamin B3 and 13.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 115.7 times more Vitamin B5, 1.6 times more Vitamin B6, 58.5 times more Vitamin B9, 1816.5 times more Vitamin E and more Vitamin K than Orange Juice Drink.
• Both Orange Juice Drink and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.
• Both Orange Juice Drink as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Orange Juice Drink vs Oil Roasted Sunflower Seeds:

• Orange Juice Drink has 56 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 100.2 times more Copper, 38.9 times more Iron, 42.3 times more Magnesium, 297.1 times more Manganese, 284.8 times more Phosphorus, 11.5 times more Potassium, more Selenium and 260.5 times more Zinc than Orange Juice Drink.

Comparison of macro-nutrients per 14 ounces:

• Orange Juice Drink has 3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.7 times more Carbohydrate, 53 times more Fiber and 100.3 times more Protein than Orange Juice Drink.
• Both Orange Juice Drink as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.