Comparing Nutrients in 1 kilogram Frozen Concentrate Citrus Fruit Juice Drink VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen Concentrate Citrus Fruit Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56% 1620kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	309% 402g	176% 229g	130g per day for Men 19-50 years
Sugars	395% 286g	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 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	21.4% 12g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Frozen Concentrate Citrus Fruit Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	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	65% 260μg	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	1059% 953mg	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	14.7% 2.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Concentrate Citrus Fruit Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25% 250mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	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	493% 39.4mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	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	51.4% 360mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	116% 3930mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	474% 52mg	11mg per day for Men 19-50 years
Water	15.5% 574g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink vs Oil Roasted Sunflower Seeds:

• Frozen Concentrate Citrus Fruit Juice Drink have 86.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.3 times more Vitamin B1, 8.2 times more Vitamin B2, 15.7 times more Vitamin B3, 32.4 times more Vitamin B5, 12 times more Vitamin B6, 9 times more Vitamin B9, 165.1 times more Vitamin E and 15.5 times more Vitamin K than Frozen Concentrate Citrus Fruit Juice Drink.
• Both Frozen Concentrate Citrus Fruit Juice Drink as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Concentrate Citrus Fruit Juice Drink vs Oil Roasted Sunflower Seeds:

• Frozen Concentrate Citrus Fruit Juice Drink have 37.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.5 times more Calcium, 18.6 times more Copper, 6.4 times more Magnesium, 8.2 times more Manganese, 31.6 times more Phosphorus, 195.5 times more Selenium and 43.4 times more Zinc than Frozen Concentrate Citrus Fruit Juice Drink.
• Both Frozen Concentrate Citrus Fruit Juice Drink and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Concentrate Citrus Fruit Juice Drink have 1.8 times more Carbohydrate and 9.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Energy, 513 times more Fat, 1009.7 times more Saturated Fat, 20.3 times more Omega 3, 3109.8 times more Omega 6, 53 times more Fiber and 16.7 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• Both Frozen Concentrate Citrus Fruit Juice Drink as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.