Comparing Nutrients in 1 pound Sunflower Seeds VS Fortified Acai Berry Drink

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Fortified Acai Berry Drink	5%	12%	83%

Macro Nutrients

	Sunflower Seeds	Fortified Acai Berry Drink	Recommended Dietary Allowance
Energy	91% 2649kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	3.9% 3.76g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	44.8% 58g	130g per day for Men 19-50 years
Sugars	16.4% 12g	69.4% 50.3g	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	41.3% 30g	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	% 16.8g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 3.63g	g per day for Men 19-50 years
Fiber	103% 39g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	168% 94g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Fortified Acai Berry Drink	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	244% 2200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	302% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	384% 5mg	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	257% 1030μg	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	643% 15.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	212% 191mg	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	1064% 160mg	336% 50.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63% 75.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Fortified Acai Berry Drink	Recommended Dietary Allowance
Calcium	35.4% 354mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	38.3% 0.34mg	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	298% 24mg	9.07% 0.73mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	327% 7.53mg	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	428% 2994mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.4% 385g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Fortified Acai Berry Drink:

• Dried Sunflower Seed Kernels have 49.3 times more Vitamin B1, 8.9 times more Vitamin B2, 1.2 times more Vitamin B6, 56.8 times more Vitamin B9 and 3.2 times more Vitamin E than Fortified Acai Berry Drink.
• While Fortified Acai Berry Drink contains 161.7 times more Vitamin A, 2.9 times more Vitamin B5, more Vitamin B12, 30.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Fortified Acai Berry Drink have similar amounts of Vitamin B3 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Fortified Acai Berry Drink have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Fortified Acai Berry Drink:

• Dried Sunflower Seed Kernels have 4.1 times more Calcium, 23.7 times more Copper, 32.8 times more Iron, 29.5 times more Magnesium, 50.8 times more Phosphorus, 5 times more Potassium, more Selenium and 45.5 times more Zinc than Fortified Acai Berry Drink.
• While Fortified Acai Berry Drink contains 17.9 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Fortified Acai Berry Drink have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 9.4 times more Energy, 62 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.6 times more Carbohydrate, 7.2 times more Fiber and 25 times more Protein than Fortified Acai Berry Drink.
• While Fortified Acai Berry Drink contains 4.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Fortified Acai Berry Drink have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.