Comparing Nutrients in 1 kilogram Frozen Orange Juice Concentrate with Calcium VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50.7% 1470kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	163% 52g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 339g	185% 241g	130g per day for Men 19-50 years
Sugars	409% 297g	37.7% 27.3g	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	104% 75.5g	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	% 65.8g	NA	g per day for Men 19-50 years
Sucrose	% 156g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	292% 111g	38g per day for Men 19-50 years
Protein	43% 24g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	618% 8.04mg	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	193% 770μg	593% 2370μg	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	1609% 1448mg	15.6% 14mg	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	40% 6mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	578% 5780mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	4.95% 198μg	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	41.3% 3.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	917% 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	447% 3130mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	185% 6290mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	16.4% 606g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Orange Juice Concentrate with Calcium vs Roasted Sunflower Seeds:

• Frozen Orange Juice Concentrate with Calcium has more Vitamin A, 2.6 times more Vitamin B1 and 103.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 6.4 times more Vitamin B3, 9.6 times more Vitamin B5, 3.1 times more Vitamin B6, 3.1 times more Vitamin B9, 43.5 times more Vitamin E and 6.8 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Orange Juice Concentrate with Calcium vs Roasted Sunflower Seeds:

• Frozen Orange Juice Concentrate with Calcium has 8.3 times more Calcium and 50.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 31 times more Copper, 11.5 times more Iron, 3.7 times more Magnesium, 18.2 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium, 198.3 times more Selenium and 33.1 times more Zinc than Frozen Orange Juice Concentrate with Calcium.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Orange Juice Concentrate with Calcium has 1.4 times more Carbohydrate and 10.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4 times more Energy, 199.2 times more Fat, 88.5 times more Saturated Fat, 4.1 times more Omega 3, 712.7 times more Omega 6, 11.1 times more Fiber and 8.1 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.