Comparing Nutrients in 1 pound Sunflower Seeds VS Orange Pineapple Juice Blend

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Orange Pineapple Juice Blend	3%	1%	96%

Macro Nutrients

	Sunflower Seeds	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Energy	91% 2649kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.51% 0.086g	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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	66% 48g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	168% 94g	3.32% 1.86g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	4.9% 0.78mg	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	21.3% 0.28mg	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	11.3% 45.4μg	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	205% 185mg	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	2.1% 0.32mg	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	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Calcium	35.4% 354mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	17% 0.15mg	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	10.2% 0.82mg	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	74.5% 1.7mg	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	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	20% 680mg	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	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Orange Pineapple Juice Blend per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of Orange Pineapple Juice Blend to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Sunflower Seeds has 37 times more Vitamin B1, 14.2 times more Vitamin B2, 48.2 times more Vitamin B3, 22 times more Vitamin B6, 22.7 times more Vitamin B9 and 502.4 times more Vitamin E than Orange Pineapple Juice Blend.
• While 1 lb of Orange Pineapple Juice Blend contains 29.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• 1 pound of Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Orange Pineapple Juice Blend have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Orange Pineapple Juice Blend have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Sunflower Seeds has 9.8 times more Calcium, 52.9 times more Copper, 29.2 times more Iron, 32.5 times more Magnesium, 5.2 times more Manganese, 60 times more Phosphorus, 4.3 times more Potassium, 530 times more Selenium and 83.3 times more Zinc than Orange Pineapple Juice Blend.
• While 1 lb of Orange Pineapple Juice Blend contains 18.4 times more Water than Dried Sunflower Seed Kernels.
• 1 pound of Orange Pineapple Juice Blend lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 11.5 times more Energy, 643.3 times more Fat, 405 times more Saturated Fat, 12 times more Omega 3, 1213.2 times more Omega 6, 1.6 times more Carbohydrate, 43 times more Fiber and 50.7 times more Protein than Orange Pineapple Juice Blend.
• While 1 lb of Orange Pineapple Juice Blend contains 4 times more Sugars than Dried Sunflower Seed Kernels.
• 1 pound of Orange Pineapple Juice Blend provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein