Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	1%	2%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Energy	201% 5820kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	87.3% 114g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	147% 107g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	2.63% 1g	38g per day for Men 19-50 years
Protein	345% 193g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	2.25% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	24.6% 0.32mg	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	593% 2370μg	0% 0μg	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	15.6% 14mg	278% 250mg	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	1740% 261mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Calcium	70% 700mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	14.4% 0.13mg	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	475% 38mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	26% 0.6mg	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	1650% 11550mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Dry Roasted Sunflower Seed Kernels no Salt have 35.3 times more Vitamin B1, 17.6 times more Vitamin B2, 195.6 times more Vitamin B3, 117.3 times more Vitamin B5, 25.1 times more Vitamin B6, more Vitamin B9, 522 times more Vitamin E and more Vitamin K than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 17.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Calcium, 140.8 times more Copper, 15.2 times more Iron, 25.8 times more Magnesium, 35.2 times more Manganese, 165 times more Phosphorus, 7 times more Potassium, 793 times more Selenium and 132.3 times more Zinc than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 73.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 12.7 times more Energy, 452.7 times more Fat, 307 times more Saturated Fat, 17.3 times more Omega 3, 1260.8 times more Omega 6, 2.1 times more Carbohydrate, 111 times more Fiber and 148.7 times more Protein than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 3.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.