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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Sunflower Seeds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	201% 5840kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	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	154% 200g	100% 130g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 25g	% 40.6g	g per day for Men 19-50 years
Fiber	226% 86g	15.8% 6g	38g per day for Men 19-50 years
Protein	371% 208g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.5% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	78% 780mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	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	656% 52.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	943% 6600mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	23% 856g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 24.7 times more Vitamin B1, 4.4 times more Vitamin B2, 25 times more Vitamin B3, 16.8 times more Vitamin B6, 13.4 times more Vitamin B9 and 195.4 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 7 times more Vitamin A, more Vitamin B12, 4.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 4.3 times more Calcium, 36.7 times more Copper, 15.4 times more Iron, 21.7 times more Magnesium, 1.4 times more Manganese, 41.3 times more Phosphorus, 3.6 times more Potassium, 265 times more Selenium and 62.5 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 18.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 10.4 times more Energy, 155.9 times more Fat, 65.5 times more Saturated Fat, 3.2 times more Omega 3, 1536.7 times more Omega 6, 1.5 times more Carbohydrate, 14.3 times more Fiber and 33 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 4.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.