Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Roasted Sunflower Seeds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	79.7% 2310kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	40% 52g	130g per day for Men 19-50 years
Sugars	15% 11g	69.3% 50.2g	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	35% 25.3g	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	% 25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	137% 76.7g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	12.2% 0.16mg	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	235% 941μg	24% 95μg	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	6.17% 5.56mg	0.44% 0.4mg	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	691% 104mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	9.26% 0.083mg	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	189% 15mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	16.4% 0.38mg	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	655% 4584mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.2% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Bottled Pomegranate Juice:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more Vitamin B1, 16.4 times more Vitamin B2, 30.2 times more Vitamin B3, 24.7 times more Vitamin B5, 20.1 times more Vitamin B6, 9.9 times more Vitamin B9, 14 times more Vitamin C and 68.7 times more Vitamin E than Bottled Pomegranate Juice.
• While Bottled Pomegranate Juice contains 3.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Bottled Pomegranate Juice:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Calcium, 87.1 times more Copper, 38 times more Iron, 18.4 times more Magnesium, 22.2 times more Manganese, 105 times more Phosphorus, 4 times more Potassium, 264.3 times more Selenium and 58.8 times more Zinc than Bottled Pomegranate Juice.
• While Bottled Pomegranate Juice contains 71.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.8 times more Energy, 171.7 times more Fat, 67.8 times more Saturated Fat, more Omega 3, 655.6 times more Omega 6, 1.8 times more Carbohydrate, 111 times more Fiber and 128.9 times more Protein than Bottled Pomegranate Juice.
• While Bottled Pomegranate Juice contains 4.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bottled Pomegranate Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.