Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Grapefruit juice canned

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Grapefruit juice canned	6%	16%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Grapefruit juice canned	Recommended Dietary Allowance
Energy	91% 2640kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	3.66% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	17% 12.4g	48% 35g	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	20.3% 14.7g	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	% 14g	g per day for Men 19-50 years
Sucrose	NA	% 5.85g	g per day for Men 19-50 years
Fiber	132% 50.3g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	157% 87.7g	4.45% 2.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Grapefruit juice canned	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	13% 0.17mg	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	269% 1075μg	16% 63.5μg	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	170% 153mg	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	789% 118mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Grapefruit juice canned	Recommended Dietary Allowance
Calcium	31.8% 318mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	16% 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	215% 17.2mg	4.54% 0.36mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	3.75% 0.086mg	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	748% 5239mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Grapefruit juice canned per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Grapefruit juice canned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Grapefruit juice canned:

• 1 pound of Roasted Sunflower Seeds has 1.7 times more Vitamin B1, 12.3 times more Vitamin B2, 27.1 times more Vitamin B3, 25.1 times more Vitamin B5, 21.7 times more Vitamin B6, 16.9 times more Vitamin B9, 124.3 times more Vitamin E and more Vitamin K than Grapefruit juice canned.
• While 1 lb of Grapefruit juice, white, canned or bottled, unsweetened contains 24.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Grapefruit juice canned have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Grapefruit juice, white, canned or bottled, unsweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Grapefruit juice canned:

• 1 pound of Roasted Sunflower Seeds has 4.4 times more Calcium, 57.2 times more Copper, 47.5 times more Iron, 14.3 times more Magnesium, 111.1 times more Manganese, 67.9 times more Phosphorus, 6 times more Potassium, 793 times more Selenium and 105.8 times more Zinc than Grapefruit juice canned.
• While 1 lb of Grapefruit juice, white, canned or bottled, unsweetened contains 75.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Grapefruit juice canned lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 15.7 times more Energy, 75.5 times more Fat, 63.6 times more Saturated Fat, 1.8 times more Omega 3, 239.3 times more Omega 6, 3.2 times more Carbohydrate, 18.5 times more Fiber and 35.1 times more Protein than Grapefruit juice canned.
• While 1 lb of Grapefruit juice, white, canned or bottled, unsweetened contains 2.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Grapefruit juice canned provide inadequate amounts of Energy, Omega 6, Fiber and Protein