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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Passion-fruit Juice, Yellow	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.2% 238kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	799% 136g	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	70% 91g	130g per day for Men 19-50 years
Sugars	78% 56.6g	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	NA	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	111% 42g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	20.7% 187μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	7.94% 31.8μg	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	80.3% 72.2mg	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	18% 1.43mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	NA	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	14% 99mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.03% 334g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit Juice, Yellow has more Vitamin A and 16.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, 2.8 times more Vitamin B2, 1.8 times more Vitamin B3, 13.2 times more Vitamin B6, 29.3 times more Vitamin B9, 3633 times more Vitamin E and 7.8 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Passion-fruit Juice, Yellow has 54.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.8 times more Calcium, 36.1 times more Copper, 11.9 times more Iron, 7.5 times more Magnesium, 45.6 times more Phosphorus, 1.7 times more Potassium, 782 times more Selenium and 86.8 times more Zinc than Raw Passion-fruit Juice, Yellow.

Comparison of macro-nutrients per 14 ounces:

• Raw Passion-fruit Juice, Yellow has 4.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.9 times more Energy, 285 times more Fat, 471.2 times more Saturated Fat, more Omega 3, 325.8 times more Omega 6, 1.6 times more Carbohydrate, 53 times more Fiber and 29.9 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.