Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Grapefruit juice, white, frozen concentrate, unsweetened, undiluted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	5%	3%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Recommended Dietary Allowance
Energy	204% 5920kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	266% 346g	130g per day for Men 19-50 years
Sugars	43% 31g	471% 342g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	10.5% 4g	38g per day for Men 19-50 years
Protein	358% 201g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	48.3% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	118% 1.54mg	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	585% 2340μg	32.5% 130μg	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	12.2% 11mg	1331% 1198mg	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	2422% 363mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Recommended Dietary Allowance
Calcium	87% 870mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	131% 1.18mg	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	535% 42.8mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	30.4% 0.7mg	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	1627% 11390mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	16.8% 620g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Grapefruit juice, white, frozen concentrate, unsweetened, undiluted per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Grapefruit juice, white, frozen concentrate, unsweetened, undiluted:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.2 times more Vitamin B1, 3.6 times more Vitamin B2, 5.3 times more Vitamin B3, 10.3 times more Vitamin B5, 5.1 times more Vitamin B6, 18 times more Vitamin B9, 259.5 times more Vitamin E and 31 times more Vitamin K than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• While 1 kg of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted contains 108.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Grapefruit juice, white, frozen concentrate, unsweetened, undiluted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Grapefruit juice, white, frozen concentrate, unsweetened, undiluted:

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.2 times more Calcium, 15.3 times more Copper, 8.7 times more Iron, 3.3 times more Magnesium, 29.7 times more Manganese, 23.2 times more Phosphorus, 260.7 times more Selenium and 28.9 times more Zinc than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• Both Oil Roasted Sunflower Seeds and Grapefruit juice, white, frozen concentrate, unsweetened, undiluted contain similar levels of Potassium per one kilogram.
• 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.1 times more Energy, 106.9 times more Fat, 110.4 times more Saturated Fat, 3.4 times more Omega 3, 384.4 times more Omega 6, 26.5 times more Fiber and 10.2 times more Protein than Grapefruit juice, white, frozen concentrate, unsweetened, undiluted.
• While 1 kg of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted contains 1.5 times more Carbohydrate and 11 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Grapefruit juice, white, frozen concentrate, unsweetened, undiluted provide inadequate amounts of Omega 3, Omega 6 and Fiber