Comparing Nutrients in 1 kilogram Frozen Concentrate Fruit Punch Drink VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Concentrate Fruit Punch Drink	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frozen Concentrate Fruit Punch Drink	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56% 1620kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	318% 414g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	NA	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	10.5% 4g	303% 115g	38g per day for Men 19-50 years
Protein	3.57% 2g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Frozen Concentrate Fruit Punch Drink	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	619% 8.05mg	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	7.5% 30μg	595% 2380μg	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	1729% 1556mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Concentrate Fruit Punch Drink	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	2038% 18.3mg	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	37.5% 3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	919% 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	2.86% 20mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	482% 53mg	11mg per day for Men 19-50 years
Water	15.7% 582g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Concentrate Fruit Punch Drink vs Toasted Sunflower Seeds:

• Frozen Concentrate Fruit Punch Drink has 111.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B1, 6.2 times more Vitamin B2, 56.7 times more Vitamin B3, 252.1 times more Vitamin B5, 38.3 times more Vitamin B6 and 79.3 times more Vitamin B9 than Frozen Concentrate Fruit Punch Drink.
• Both Frozen Concentrate Fruit Punch Drink as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Frozen Concentrate Fruit Punch Drink vs Toasted Sunflower Seeds:

• Frozen Concentrate Fruit Punch Drink has 58.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 20.4 times more Copper, 22.7 times more Iron, 21.5 times more Magnesium, 5.9 times more Manganese, 579 times more Phosphorus, 11.2 times more Potassium and 75.7 times more Zinc than Frozen Concentrate Fruit Punch Drink.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Concentrate Fruit Punch Drink has 2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Energy, more Fat, 1984.3 times more Saturated Fat, 39.5 times more Omega 3, 7478 times more Omega 6, 28.8 times more Fiber and 86.1 times more Protein than Frozen Concentrate Fruit Punch Drink.
• Both Frozen Concentrate Fruit Punch Drink as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.