Comparing Nutrients in 1 kilogram Bottled Apple Juice VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bottled Apple Juice	1%	3%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Bottled Apple Juice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 460kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	176% 229g	130g per day for Men 19-50 years
Sugars	133% 96g	43% 31g	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	79% 57.3g	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	% 26.3g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 23.7g	g per day for Men 19-50 years
Fiber	5.26% 2g	279% 106g	38g per day for Men 19-50 years
Protein	1.8% 1g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Bottled Apple Juice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	609% 7.9mg	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	0% 0μg	585% 2340μg	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	10% 9mg	12.2% 11mg	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	0.67% 0.1mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Apple Juice	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	2004% 18mg	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	15% 1.2mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	904% 21mg	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% 70mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	474% 52mg	11mg per day for Men 19-50 years
Water	24% 882g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Bottled Apple Juice VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Bottled Apple Juice versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bottled Apple Juice vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 15.2 times more Vitamin B1, 16.5 times more Vitamin B2, 56.6 times more Vitamin B3, 141.6 times more Vitamin B5, 44 times more Vitamin B6, more Vitamin B9, 3633 times more Vitamin E and more Vitamin K than Bottled Apple Juice.
• 1 kilogram of Bottled Apple Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Bottled Apple Juice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bottled Apple Juice vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Bottled Apple Juice has 57.3 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 10.9 times more Calcium, 150.3 times more Copper, 35.7 times more Iron, 25.4 times more Magnesium, 28.1 times more Manganese, 162.7 times more Phosphorus, 4.8 times more Potassium, 782 times more Selenium and 260.5 times more Zinc than Bottled Apple Juice.
• 1 kilogram of Bottled Apple Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bottled Apple Juice has 3.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 12.9 times more Energy, 394.6 times more Fat, 321.3 times more Saturated Fat, 11.6 times more Omega 3, 1036.6 times more Omega 6, 2 times more Carbohydrate, 53 times more Fiber and 200.6 times more Protein than Bottled Apple Juice.
• 1 kilogram of Bottled Apple Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein