Comparing Nutrients in 14 ounces Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	5%	0%	95%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.3% 183kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	51% 37g	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	0% 0g	116% 44g	38g per day for Men 19-50 years
Protein	4.47% 2.5g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	NA	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	149% 3.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	479% 431mg	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	133% 20mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	NA	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	10.4% 0.83mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	NA	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	655% 4584mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	NA	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	191% 21mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST 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 Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST vs Roasted Sunflower Seeds:

• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have more Vitamin B12 and 77.6 times more Vitamin C than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B6 and 5.2 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 14 ounces for Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST vs Roasted Sunflower Seeds:

• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 73.3 times more Water than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Calcium, 18.1 times more Iron and 7.3 times more Potassium than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 3.4 times more Sugars than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 12.7 times more Energy, 2490 times more Fat, 1739.7 times more Saturated Fat, 2.2 times more Carbohydrate, more Fiber and 30.7 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• 14 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST provide inadequate amounts of Energy, Fiber and Protein