Comparing Nutrients in 1 pound Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	5%	0%	95%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Sunflower Seeds	Recommended Dietary Allowance
Energy	7.2% 209kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	69.8% 91g	130g per day for Men 19-50 years
Sugars	58% 42g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	0% 0g	103% 39g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	469% 6.1mg	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	NA	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	170% 4.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	547% 493mg	7.06% 6.35mg	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	152% 23mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	NA	907% 8.16mg	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	12% 0.95mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	NA	351% 1474mg	420mg per day for Men 19-50 years
Manganese	NA	385% 8.85mg	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	NA	428% 2994mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	NA	206% 22.7mg	11mg per day for Men 19-50 years
Water	10.8% 399g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST vs Sunflower Seeds:

• Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have more Vitamin B12 and 77.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Vitamin B6 and 7 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.

Comparing minerals per 1 pound for Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST vs Sunflower Seeds:

• Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 18.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 25 times more Iron and 5.6 times more Potassium than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.

Comparison of macro-nutrients per 1 pound:

• Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST have 3.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.7 times more Energy, 2573 times more Fat, 1485 times more Saturated Fat, 1.8 times more Carbohydrate, more Fiber and 33 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.