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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Sunflower Seeds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	91% 2649kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.4% 0.068g	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	45.5% 59g	130g per day for Men 19-50 years
Sugars	16.4% 12g	71.7% 52g	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	26.4% 19g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 18.4g	g per day for Men 19-50 years
Fiber	103% 39g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	168% 94g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	28% 0.36mg	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	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	104% 2.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	31.2% 28mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30.6% 36.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	35.4% 354mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	24.7% 0.22mg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	268% 6.16mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.5% 388g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 24.7 times more Vitamin B1, 4.4 times more Vitamin B2, 25 times more Vitamin B3, 16.8 times more Vitamin B6, 13.4 times more Vitamin B9 and 195.4 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 7 times more Vitamin A, more Vitamin B12, 4.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 4.3 times more Calcium, 36.7 times more Copper, 15.4 times more Iron, 21.7 times more Magnesium, 1.4 times more Manganese, 41.3 times more Phosphorus, 3.6 times more Potassium, 265 times more Selenium and 62.5 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 18.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 10.4 times more Energy, 155.9 times more Fat, 65.5 times more Saturated Fat, 3.2 times more Omega 3, 1536.7 times more Omega 6, 1.5 times more Carbohydrate, 14.3 times more Fiber and 33 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 4.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.