Comparing Nutrients in 14 ounces Sunflower Seeds VS Tropical Colada V8 SPLASH Smoothies

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tropical Colada V8 SPLASH Smoothies	13%	0%	87%

Macro Nutrients

	Sunflower Seeds	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Energy	80% 2318kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	26% 34g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	40% 29g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	147% 82.5g	8.65% 4.84g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	0% 0mg	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	225% 901μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	39.7% 0.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Calcium	31% 310mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	NA	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	260% 21mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	NA	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	NA	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	374% 2619mg	NA	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	NA	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.7% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Tropical Colada V8 SPLASH Smoothies:

• Dried Sunflower Seed Kernels have 10.3 times more Vitamin B3 and more Vitamin B6 than Tropical Colada V8 SPLASH Smoothies.
• While Tropical Colada V8 SPLASH Smoothies contain more Vitamin B12 and 17.4 times more Vitamin C than Dried Sunflower Seed Kernels.

Comparing minerals per 14 ounces for Sunflower Seeds vs Tropical Colada V8 SPLASH Smoothies:

• Dried Sunflower Seed Kernels have 1.9 times more Calcium, 35 times more Iron and 26.9 times more Potassium than Tropical Colada V8 SPLASH Smoothies.
• While Tropical Colada V8 SPLASH Smoothies contain 2.2 times more Sodium and 19.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 14.2 times more Energy, more Fat, more Saturated Fat, 2.3 times more Carbohydrate, 21.5 times more Fiber and 17 times more Protein than Tropical Colada V8 SPLASH Smoothies.
• While Tropical Colada V8 SPLASH Smoothies contain 2.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Tropical Colada V8 SPLASH Smoothies have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.