Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Orange Juice	Recommended Dietary Allowance
Energy	81% 2350kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	17% 12.3g	48% 34.8g	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	0% 0g	13.3% 9.64g	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	% 2.94g	% 9g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 16g	g per day for Men 19-50 years
Fiber	111% 42g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	142% 79.6g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	9.46% 0.12mg	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	232% 929μg	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	4.85% 4.37mg	133% 119mg	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	961% 144mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Orange Juice	Recommended Dietary Allowance
Calcium	34.5% 345mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.1% 124μg	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	212% 17mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	3.62% 0.083mg	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	646% 4521mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Canned Orange Juice:

• Oil Roasted Sunflower Seed Kernels have 8.2 times more Vitamin B1, 13.3 times more Vitamin B2, 20.5 times more Vitamin B3, 38.6 times more Vitamin B5, 25.5 times more Vitamin B6, 9.8 times more Vitamin B9, 181.7 times more Vitamin E and 31 times more Vitamin K than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains more Vitamin A and 27.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Canned Orange Juice:

• Oil Roasted Sunflower Seed Kernels have 8.7 times more Calcium, 82 times more Copper, 42.8 times more Iron, 12.7 times more Magnesium, 99 times more Manganese, 67 times more Phosphorus, 2.6 times more Potassium, 782 times more Selenium and 130.3 times more Zinc than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains 57 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 12.6 times more Energy, 342 times more Fat, 392.7 times more Saturated Fat, 11.6 times more Omega 3, 1267 times more Omega 6, 2.1 times more Carbohydrate, 35.3 times more Fiber and 29.5 times more Protein than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains 2.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Unsweetened Canned Orange Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.