Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Ready-to-drink Tropical Punch

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Ready-to-drink Tropical Punch	0%	0%	100%

Macro Nutrients

	Toasted Sunflower Seeds	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Energy	84.7% 2457kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	7.63% 9.92g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.92g	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	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.6g	0% 0g	38g per day for Men 19-50 years
Protein	122% 68.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	0% 0μg	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% 0mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Calcium	22.6% 226mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	0% 0mg	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	338% 27mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	10.5% 387g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Ready-to-drink Tropical Punch per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Ready-to-drink Tropical Punch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Ready-to-drink Tropical Punch:

• 14 ounces of Toasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Ready-to-drink Tropical Punch.
• 14 ounces of Ready-to-drink Tropical Punch have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Ready-to-drink Tropical Punch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Ready-to-drink Tropical Punch:

• 14 ounces of Toasted Sunflower Seeds have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium and more Zinc than Ready-to-drink Tropical Punch.
• While 14 oz of Ready-to-drink Tropical Punch contain 97.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Ready-to-drink Tropical Punch lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 61.9 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 8.2 times more Carbohydrate, more Fiber and more Protein than Ready-to-drink Tropical Punch.
• 14 ounces of Ready-to-drink Tropical Punch provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein