Comparing Nutrients in 1 pound Frozen Concentrate Fruit Punch Juice Drink VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Concentrate Fruit Punch Juice Drink	1%	4%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen Concentrate Fruit Punch Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27.4% 794kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	100% 32g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	127% 48g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Frozen Concentrate Fruit Punch Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.34% 0.47mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	276% 3.6mg	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	7.94% 31.8μg	265% 1061μg	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	99% 89.4mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Concentrate Fruit Punch Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.07% 91mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	909% 8.2mg	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	45.4% 3.63mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	410% 9.43mg	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	7.78% 54.4mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	36% 1225mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	6.8% 252g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Concentrate Fruit Punch Juice Drink VS Oil Roasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Concentrate Fruit Punch Juice Drink vs Oil Roasted Sunflower Seeds:

• 1 pound of Frozen Concentrate Fruit Punch Juice Drink has 17.9 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 80 times more Vitamin B1, 19.9 times more Vitamin B3, 67.4 times more Vitamin B5, 17.6 times more Vitamin B6 and 33.4 times more Vitamin B9 than Frozen Concentrate Fruit Punch Juice Drink.
• Both Frozen Concentrate Fruit Punch Juice Drink and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Frozen Concentrate Fruit Punch Juice Drink as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Concentrate Fruit Punch Juice Drink vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 4.4 times more Calcium, 25.8 times more Copper, 5.4 times more Iron, 11.5 times more Magnesium, 9.9 times more Manganese, 94.9 times more Phosphorus, 1.8 times more Potassium, more Selenium and 7.4 times more Zinc than Frozen Concentrate Fruit Punch Juice Drink.
• 1 pound of Frozen Concentrate Fruit Punch Juice Drink lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Concentrate Fruit Punch Juice Drink has 1.9 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.4 times more Energy, 73.3 times more Fat, 81.2 times more Saturated Fat, 1.7 times more Omega 3, 271.5 times more Omega 6, 53 times more Fiber and 66.9 times more Protein than Frozen Concentrate Fruit Punch Juice Drink.
• 1 pound of Frozen Concentrate Fruit Punch Juice Drink provide inadequate amounts of Omega 6, Fiber and Protein