Comparing Nutrients in 14 ounces Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	3%	5%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.1% 206kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	70% 91g	130g per day for Men 19-50 years
Sugars	56.6% 41g	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	25% 18g	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	% 13g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 9.7g	% 9.4g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	111% 42g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Oil 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	11.6% 0.14mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	24% 95μg	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	209% 188mg	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	4.23% 0.64mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	796% 7.16mg	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	16% 1.27mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	9.07% 63.5mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie vs Oil Roasted Sunflower Seeds:

• 14 ounces of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have 43 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 9.1 times more Vitamin B1, 5.3 times more Vitamin B2, 14.4 times more Vitamin B3, 75.4 times more Vitamin B5, 10.6 times more Vitamin B6, 9.8 times more Vitamin B9, 227.1 times more Vitamin E and 3.4 times more Vitamin K than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• 14 ounces of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie vs Oil Roasted Sunflower Seeds:

• 14 ounces of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have 56.2 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 47.5 times more Copper, 13.4 times more Iron, 9.8 times more Magnesium, 10.7 times more Manganese, 71.2 times more Phosphorus, 2.6 times more Potassium, 195.5 times more Selenium and 74.4 times more Zinc than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• 14 ounces of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have 3.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 11.4 times more Energy, 171 times more Fat, 128.5 times more Saturated Fat, 8.1 times more Omega 3, 2443.4 times more Omega 6, 1.9 times more Carbohydrate, 17.7 times more Fiber and 45.6 times more Protein than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• 14 ounces of Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein