Comparing Nutrients in 14 ounces Canned Low Sodium Vegetable Juice Cocktail VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	70% 91g	130g per day for Men 19-50 years
Sugars	15.2% 11g	17% 12.3g	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	7.5% 5.44g	0% 0g	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	% 5.28g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 9.4g	g per day for Men 19-50 years
Fiber	5.22% 2g	111% 42g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	242% 3.14mg	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	21% 83.3μg	232% 929μg	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	239% 216mg	4.85% 4.37mg	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	27% 4.05mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24.2μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	796% 7.16mg	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	14.4% 1.15mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	359% 8.26mg	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	10.8% 75.4mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	10% 374g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Low Sodium Vegetable Juice Cocktail vs Oil Roasted Sunflower Seeds:

• Canned Low Sodium Vegetable Juice Cocktail has more Vitamin A, 49.4 times more Vitamin C and 2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 8.5 times more Vitamin B2, 5.7 times more Vitamin B3, 27.9 times more Vitamin B5, 11.2 times more Vitamin B6, 11.1 times more Vitamin B9 and 35.6 times more Vitamin E than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Low Sodium Vegetable Juice Cocktail vs Oil Roasted Sunflower Seeds:

• Canned Low Sodium Vegetable Juice Cocktail has 18.3 times more Sodium and 61.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.8 times more Calcium, 26.5 times more Copper, 14.8 times more Iron, 10.6 times more Magnesium, 26.3 times more Manganese, 59.9 times more Phosphorus, 2.4 times more Potassium, 391 times more Selenium and 43.4 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.

Comparison of macro-nutrients per 14 ounces:

• Canned Low Sodium Vegetable Juice Cocktail has more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 31.2 times more Energy, 160.3 times more Fat, 79.4 times more Saturated Fat, 6.8 times more Omega 3, 526.3 times more Omega 6, 6 times more Carbohydrate, 21.2 times more Fiber and 22 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.