Comparing Nutrients in 1 kilogram Lemon juice from concentrate VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate	7%	3%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Lemon juice from concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.86% 170kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	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	43.2% 56.2g	176% 229g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	9.66% 7g	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	% 8.4g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	18.4% 7g	279% 106g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate	Oil Roasted 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	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	11.3% 1.8mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	22.5% 90μg	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	159% 143mg	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	15.3% 2.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	7.5% 0.6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	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	13% 90mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	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	16% 240mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	474% 52mg	11mg per day for Men 19-50 years
Water	25.3% 936g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon juice from concentrate VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Lemon juice from concentrate 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 Lemon juice from concentrate vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Lemon juice from concentrate has 13 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 15.2 times more Vitamin B1, 16.5 times more Vitamin B2, 22.9 times more Vitamin B3, 86.8 times more Vitamin B5, 21.4 times more Vitamin B6, 26 times more Vitamin B9, 158 times more Vitamin E and 31 times more Vitamin K than Lemon juice from concentrate, canned or bottled.
• 1 kilogram of Lemon juice from concentrate have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Lemon juice from concentrate, canned or bottled as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lemon juice from concentrate vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Lemon juice from concentrate has 60.8 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 8.7 times more Calcium, 100.2 times more Copper, 71.3 times more Iron, 18.1 times more Magnesium, 130 times more Manganese, 126.6 times more Phosphorus, 4.4 times more Potassium, 782 times more Selenium and 27.4 times more Zinc than Lemon juice from concentrate, canned or bottled.
• 1 kilogram of Lemon juice from concentrate lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 34.8 times more Energy, 732.9 times more Fat, 261.8 times more Saturated Fat, 13.5 times more Omega 3, 3109.8 times more Omega 6, 4.1 times more Carbohydrate, 2 times more Sugars, 15.1 times more Fiber and 44.6 times more Protein than Lemon juice from concentrate, canned or bottled.
• 1 kilogram of Lemon juice from concentrate provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein