Comparing Nutrients in 1 kilogram Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	5%	6%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	154% 200g	130g per day for Men 19-50 years
Sugars	140% 102g	36% 26g	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	59% 43g	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	% 22.5g	NA	g per day for Men 19-50 years
Sucrose	% 36g	% 25g	g per day for Men 19-50 years
Fiber	15.8% 6g	226% 86g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	1035% 13.5mg	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	35% 140μg	568% 2270μg	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	348% 313mg	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	28% 4.2mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	2000% 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	48.8% 3.9mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	848% 19.5mg	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	34.3% 240mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	42.6% 1450mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	23.6% 872g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD vs Sunflower Seeds:

• Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD has 23.3 times more Vitamin A, 22.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 4.2 times more Vitamin B2, 18.3 times more Vitamin B3, 51.7 times more Vitamin B6, 16.2 times more Vitamin B9 and 83.7 times more Vitamin E than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD vs Sunflower Seeds:

• Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD has 18.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.1 times more Calcium, 45 times more Copper, 13.5 times more Iron, 36.1 times more Magnesium, 25.7 times more Manganese, 27.5 times more Phosphorus, 4.4 times more Potassium, 176.7 times more Selenium and 83.3 times more Zinc than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.

Comparison of macro-nutrients per 1 kilogram:

• Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD has 3.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.7 times more Energy, 142.9 times more Fat, 42.4 times more Saturated Fat, 3.2 times more Omega 3, 247.8 times more Omega 6, 1.7 times more Carbohydrate, 14.3 times more Fiber and 33 times more Protein than Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD.
• Both Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.