Comparing Nutrients in 1 pound Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Canned Orange Juice	Recommended Dietary Allowance
Energy	85.4% 2477kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	53.4% 69.4g	38.4% 50g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	0% 0g	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	% 0.14g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 18.4g	g per day for Men 19-50 years
Fiber	107% 41g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	157% 87.7g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Canned Orange Juice	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1817% 27252mg	1.2% 18mg	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	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Roasted Sunflower Seed Kernels From Shell with Salt versus 1 lb of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Canned Orange Juice:

• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 2.7 times more Vitamin B1, 11.7 times more Vitamin B2, 35 times more Vitamin B3, 39.1 times more Vitamin B5, 25.9 times more Vitamin B6, 9.9 times more Vitamin B9, 130.5 times more Vitamin E and 27 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 21.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Canned Orange Juice:

• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 7 times more Calcium, 83.2 times more Copper, 38 times more Iron, 12.9 times more Magnesium, 100.5 times more Manganese, 67.9 times more Phosphorus, 4.6 times more Potassium, 793 times more Selenium, 1502 times more Sodium and 132.3 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 73.1 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 11.6 times more Energy, 332 times more Fat, 289.9 times more Saturated Fat, 9.9 times more Omega 3, 1214.1 times more Omega 6, 1.4 times more Carbohydrate, 30 times more Fiber and 28.4 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 3.2 times more Sugars and more Fructose than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein