Comparing Nutrients in 14 ounces Sunflower Seeds VS Lemon juice from concentrate, bottled, CONCORD

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%

Macro Nutrients

	Sunflower Seeds	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Energy	80% 2318kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	7.77% 5.64g	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	3.6% 2.6g	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	% 3g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	NA	38g per day for Men 19-50 years
Protein	147% 82.5g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Lemon juice from concentrate, bottled, CONCORD	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	11.3% 0.15mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0% 0mg	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	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Calcium	31% 310mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	8.8% 0.079mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	2.93% 0.067mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	13% 445mg	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	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Lemon juice from concentrate, bottled, CONCORD:

• Dried Sunflower Seed Kernels have 74 times more Vitamin B1, 20.9 times more Vitamin B2, 42.3 times more Vitamin B3, 18.8 times more Vitamin B5, 36.4 times more Vitamin B6, 56.8 times more Vitamin B9 and more Vitamin C than Lemon juice from concentrate, bottled, CONCORD.

Comparing minerals per 14 ounces for Sunflower Seeds vs Lemon juice from concentrate, bottled, CONCORD:

• Dried Sunflower Seed Kernels have 9.8 times more Calcium, 90 times more Copper, 87.5 times more Iron, 54.2 times more Magnesium, 114.7 times more Manganese, 73.3 times more Phosphorus, 5.8 times more Potassium and 55.6 times more Zinc than Lemon juice from concentrate, bottled, CONCORD.
• While Lemon juice from concentrate, bottled, CONCORD contains 3.2 times more Sodium and 19.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 24.3 times more Energy, 735.1 times more Fat, 3.7 times more Carbohydrate, 1.8 times more Sugars and 52 times more Protein than Lemon juice from concentrate, bottled, CONCORD.
• Both Dried Sunflower Seed Kernels as well as Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Glucose and Sucrose in 14 oz.