Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Sunflower Seed Flour	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	112% 3260kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	158% 115g	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	58.2% 42.2g	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	% 32g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	137% 52g	15.8% 6g	38g per day for Men 19-50 years
Protein	858% 481g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	61.5% 0.8mg	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	555% 2220μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	229% 5.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	69% 62mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	114% 1140mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	54.4% 0.49mg	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	828% 66.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	590% 13.6mg	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	984% 6890mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2% 74.7g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 1 kilogram of Sunflower Seed Flour has 53.1 times more Vitamin B1, 3.3 times more Vitamin B2, 22 times more Vitamin B3, 9.4 times more Vitamin B6 and 13.1 times more Vitamin B9 than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contains 10.5 times more Vitamin A, more Vitamin B12 and 4.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 1 kilogram of Sunflower Seed Flour has 6.3 times more Calcium, 35 times more Copper, 19.5 times more Iron, 23.1 times more Magnesium, 1.5 times more Manganese, 43.1 times more Phosphorus, 291 times more Selenium and 61.9 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contains 2.6 times more Potassium and 11.5 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 5.8 times more Energy, 57.9 times more Omega 6, 2.7 times more Carbohydrate, 8.7 times more Fiber and 76.3 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Partially Defatted Sunflower Seed Flour as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 3 in one kilogram.