Comparing Nutrients in 1 pound Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.76% 254kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	100% 32g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	80% 104g	130g per day for Men 19-50 years
Sugars	71.7% 52g	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	26.4% 19g	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	% 14.4g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 10.8g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	127% 48g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	19.3% 77μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.2% 28mg	5.54% 5mg	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	5.44% 0.82mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.7μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	19.3% 1.54mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	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	10.4% 72.6mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	10.5% 388g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Oil Roasted Sunflower Seeds:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have more Vitamin A, more Vitamin B12, 5.6 times more Vitamin C and 2.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.3 times more Vitamin B1, 3.5 times more Vitamin B2, 12.4 times more Vitamin B3, 9.9 times more Vitamin B6, 13.8 times more Vitamin B9 and 201.8 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Oil Roasted Sunflower Seeds:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 55.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 36.8 times more Copper, 12.6 times more Iron, 8.5 times more Magnesium, 1.5 times more Manganese, 71.2 times more Phosphorus, 2.7 times more Potassium, 391 times more Selenium and 65.1 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.

Comparison of macro-nutrients per 1 pound:

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 3.7 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.6 times more Energy, 155.5 times more Fat, 103.9 times more Saturated Fat, 4.3 times more Omega 3, 2280.5 times more Omega 6, 1.8 times more Carbohydrate, 17.7 times more Fiber and 31.8 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.