Comparing Nutrients in 1 pound Sunflower Seeds VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sunflower Seeds	Canned Orange Juice	Recommended Dietary Allowance
Energy	91% 2649kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.72% 0.12g	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	38.4% 50g	130g per day for Men 19-50 years
Sugars	16.4% 12g	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 18.4g	g per day for Men 19-50 years
Fiber	103% 39g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	168% 94g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	11% 0.14mg	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	27.2% 109μg	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	7.06% 6.35mg	152% 137mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Orange Juice	Recommended Dietary Allowance
Calcium	35.4% 354mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	4.14% 0.095mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.8% 398g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Canned Orange Juice:

• Dried Sunflower Seed Kernels have 37.9 times more Vitamin B1, 16.9 times more Vitamin B2, 41.5 times more Vitamin B3, 6.3 times more Vitamin B5, 43.4 times more Vitamin B6, 9.5 times more Vitamin B9 and 175.9 times more Vitamin E than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains 3 times more Vitamin A and 21.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Canned Orange Juice:

• Dried Sunflower Seed Kernels have 7.8 times more Calcium, 81.8 times more Copper, 52.5 times more Iron, 32.5 times more Magnesium, 92.9 times more Manganese, 38.8 times more Phosphorus, 3.5 times more Potassium, 530 times more Selenium and 125 times more Zinc than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains 18.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 12.4 times more Energy, 343.1 times more Fat, 247.5 times more Saturated Fat, 8.6 times more Omega 3, 853.7 times more Omega 6, 1.8 times more Carbohydrate, 28.7 times more Fiber and 30.6 times more Protein than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains 3.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Unsweetened Canned Orange Juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.