Comparing Nutrients in 14 ounces Ready-to-drink Tropical Punch VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ready-to-drink Tropical Punch	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ready-to-drink Tropical Punch	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	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% 0g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.63% 9.92g	63% 81.7g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	0% 0g	120% 45.6g	38g per day for Men 19-50 years
Protein	0% 0g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Ready-to-drink Tropical Punch	Toasted 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	0% 0mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ready-to-drink Tropical Punch	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	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	0% 0mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	191% 21mg	11mg per day for Men 19-50 years
Water	10.5% 387g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Ready-to-drink Tropical Punch VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Ready-to-drink Tropical Punch versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Ready-to-drink Tropical Punch vs Toasted Sunflower Seeds:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Ready-to-drink Tropical Punch.
• 14 ounces of Ready-to-drink Tropical Punch have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Ready-to-drink Tropical Punch as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ready-to-drink Tropical Punch vs Toasted Sunflower Seeds:

• 14 ounces of Ready-to-drink Tropical Punch have 97.5 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium and more Zinc than Ready-to-drink Tropical Punch.
• 14 ounces of Ready-to-drink Tropical Punch lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 61.9 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 8.2 times more Carbohydrate, more Fiber and more Protein than Ready-to-drink Tropical Punch.
• 14 ounces of Ready-to-drink Tropical Punch provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein