Comparing Nutrients in 14 ounces Frozen novelties, juice type, orange VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen novelties, juice type, orange	2%	0%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen novelties, juice type, orange	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 377kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	73.5% 96g	130g per day for Men 19-50 years
Sugars	109% 79.3g	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	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	1.04% 0.4g	116% 44g	38g per day for Men 19-50 years
Protein	3.54% 2g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Frozen novelties, juice type, orange	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	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	18% 71.4μg	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	113% 102mg	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	1.06% 0.16mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen novelties, juice type, orange	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	7.64% 306μg	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	23.3% 1.87mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	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	7.37% 51.6mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	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	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.16% 302g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen novelties, juice type, orange VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen novelties, juice type, orange versus 14 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen novelties, juice type, orange vs Roasted Sunflower Seeds:

• 14 ounces of Frozen novelties, juice type, orange have 18.4 times more Vitamin C than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 10.6 times more Vitamin B1, 8.2 times more Vitamin B2, 44 times more Vitamin B3, 108.3 times more Vitamin B5, 44.7 times more Vitamin B6, 13.2 times more Vitamin B9, 652.5 times more Vitamin E and 27 times more Vitamin K than Frozen novelties, juice type, orange.
• 14 ounces of Frozen novelties, juice type, orange have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Frozen novelties, juice type, orange as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen novelties, juice type, orange vs Roasted Sunflower Seeds:

• 14 ounces of Frozen novelties, juice type, orange have 63.4 times more Water than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Calcium, 83.2 times more Copper, 8.1 times more Iron, 16.1 times more Magnesium, 263.8 times more Manganese, 88.8 times more Phosphorus, 8.5 times more Potassium, 793 times more Selenium and 264.5 times more Zinc than Frozen novelties, juice type, orange.
• 14 ounces of Frozen novelties, juice type, orange lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen novelties, juice type, orange have 7.3 times more Sugars than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 6.1 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 111 times more Fiber and 38.7 times more Protein than Frozen novelties, juice type, orange.
• Both Frozen novelties, juice type, orange and Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen novelties, juice type, orange provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein