Comparing Nutrients in 1 pound Frozen Concentrate Citrus Fruit Juice Drink VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frozen Concentrate Citrus Fruit Juice Drink	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.3% 735kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	72% 93g	130g per day for Men 19-50 years
Sugars	179% 130g	NA	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	2.4% 0.91g	137% 52g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Frozen Concentrate Citrus Fruit Juice Drink	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.46% 1.2mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	281% 3.65mg	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	29.5% 118μg	270% 1080μg	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	480% 432mg	7.06% 6.35mg	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	6.65% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Concentrate Citrus Fruit Juice Drink	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	924% 8.3mg	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	223% 18mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	417% 9.6mg	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	23.3% 163mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	52.4% 1783mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	219% 24mg	11mg per day for Men 19-50 years
Water	7.04% 260g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Concentrate Citrus Fruit Juice Drink VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Concentrate Citrus Fruit Juice Drink versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Concentrate Citrus Fruit Juice Drink vs Toasted Sunflower Seeds:

• 1 pound of Frozen Concentrate Citrus Fruit Juice Drink has 68.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 6.4 times more Vitamin B1, 8.4 times more Vitamin B2, 16 times more Vitamin B3, 33 times more Vitamin B5, 12.2 times more Vitamin B6 and 9.2 times more Vitamin B9 than Frozen Concentrate Citrus Fruit Juice Drink.
• 1 pound of Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin B3
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Frozen Concentrate Citrus Fruit Juice Drink as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Concentrate Citrus Fruit Juice Drink vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.3 times more Calcium, 18.9 times more Copper, 1.7 times more Iron, 6.5 times more Magnesium, 8.3 times more Manganese, 32.2 times more Phosphorus and 44.2 times more Zinc than Frozen Concentrate Citrus Fruit Juice Drink.
• Both Frozen Concentrate Citrus Fruit Juice Drink and Toasted Sunflower Seeds contain similar levels of Potassium per one pound.
• 1 pound of Frozen Concentrate Citrus Fruit Juice Drink lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Concentrate Citrus Fruit Juice Drink has 2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.8 times more Energy, 568 times more Fat, 850.4 times more Saturated Fat, 19.8 times more Omega 3, 3399.1 times more Omega 6, 57.5 times more Fiber and 14.3 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• 1 pound of Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Omega 3, Omega 6 and Fiber