Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Lemonade, frozen concentrate, white

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Lemonade, frozen concentrate, white	0%	3%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Energy	91% 2640kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	174% 226g	130g per day for Men 19-50 years
Sugars	17% 12.4g	278% 202g	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	113% 81.6g	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	% 74g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	132% 50.3g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	157% 87.7g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	6.98% 0.091mg	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	7.94% 31.8μg	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	66% 59.4mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Lemonade, frozen concentrate, white	Recommended Dietary Allowance
Calcium	31.8% 318mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	6.55% 0.059mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	2.56% 0.059mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	6% 223g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Lemonade, frozen concentrate, white per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Lemonade, frozen concentrate, white to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Lemonade, frozen concentrate, white:

• 1 pound of Roasted Sunflower Seeds has 5.3 times more Vitamin B1, more Vitamin B2, 64 times more Vitamin B3, 61.2 times more Vitamin B5, 40.2 times more Vitamin B6, 33.9 times more Vitamin B9, 290 times more Vitamin E and 13.5 times more Vitamin K than Lemonade, frozen concentrate, white.
• While 1 lb of Lemonade, frozen concentrate, white contains 9.4 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 Lemonade, frozen concentrate, white have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Lemonade, frozen concentrate, white have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Lemonade, frozen concentrate, white:

• 1 pound of Roasted Sunflower Seeds has 10 times more Calcium, 140.8 times more Copper, 42.2 times more Iron, 18.4 times more Magnesium, 162.3 times more Manganese, 165 times more Phosphorus, 11.8 times more Potassium, 198.3 times more Selenium and 132.3 times more Zinc than Lemonade, frozen concentrate, white.
• 1 pound of Lemonade, frozen concentrate, white lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 3 times more Energy, 71.1 times more Fat, 208.8 times more Saturated Fat, 4.1 times more Omega 3, 780.5 times more Omega 6, 37 times more Fiber and 87.9 times more Protein than Lemonade, frozen concentrate, white.
• While 1 lb of Lemonade, frozen concentrate, white contains 2.1 times more Carbohydrate and 16.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Lemonade, frozen concentrate, white provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein