Comparing Nutrients in 14 ounces Passion-fruit Juice, Yellow VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Passion-fruit Juice, Yellow	Sunflower Seeds	Recommended Dietary Allowance
Energy	8.2% 238kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	61% 79.4g	130g per day for Men 19-50 years
Sugars	78% 56.6g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	90% 34g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	411% 5.34mg	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	7.94% 31.8μg	225% 901μg	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	80.3% 72.2mg	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	0.26% 0.04mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	794% 7.14mg	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	18% 1.43mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	336% 7.74mg	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	14% 99mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.03% 334g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Passion-fruit Juice, Yellow vs Sunflower Seeds:

• Raw Passion-fruit Juice, Yellow has 15.7 times more Vitamin A and 13 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 3.5 times more Vitamin B2, 3.7 times more Vitamin B3, 22.4 times more Vitamin B6, 28.4 times more Vitamin B9 and 3517 times more Vitamin E than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Passion-fruit Juice, Yellow vs Sunflower Seeds:

• Raw Passion-fruit Juice, Yellow has 17.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 36 times more Copper, 14.6 times more Iron, 19.1 times more Magnesium, 26.4 times more Phosphorus, 2.3 times more Potassium, 530 times more Selenium and 83.3 times more Zinc than Raw Passion-fruit Juice, Yellow.

Comparison of macro-nutrients per 14 ounces:

• Raw Passion-fruit Juice, Yellow has 5.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.7 times more Energy, 285.9 times more Fat, 297 times more Saturated Fat, more Omega 3, 219.5 times more Omega 6, 1.4 times more Carbohydrate, 43 times more Fiber and 31 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.