Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	3%	5%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Energy	93% 2685kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	43% 56g	130g per day for Men 19-50 years
Sugars	19.5% 14g	64.6% 47g	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	28.7% 20.8g	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	% 3.36g	% 15g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 11g	g per day for Men 19-50 years
Fiber	127% 48g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	162% 91g	3.56% 2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	26% 0.34mg	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	265% 1061μg	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	5.54% 5mg	238% 215mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie	Recommended Dietary Allowance
Calcium	39.5% 395mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	19% 0.17mg	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	243% 19.4mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	38.3% 0.88mg	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	738% 5166mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie:

• Oil Roasted Sunflower Seed Kernels have 9.1 times more Vitamin B1, 5.3 times more Vitamin B2, 14.4 times more Vitamin B3, 75.4 times more Vitamin B5, 10.6 times more Vitamin B6, 9.8 times more Vitamin B9, 227.1 times more Vitamin E and 3.4 times more Vitamin K than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain 43 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie:

• Oil Roasted Sunflower Seed Kernels have 7.9 times more Calcium, 47.5 times more Copper, 13.4 times more Iron, 9.8 times more Magnesium, 10.7 times more Manganese, 71.2 times more Phosphorus, 2.6 times more Potassium, 195.5 times more Selenium and 74.4 times more Zinc than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain 56.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 11.4 times more Energy, 171 times more Fat, 128.5 times more Saturated Fat, 8.1 times more Omega 3, 2443.4 times more Omega 6, 1.9 times more Carbohydrate, 17.7 times more Fiber and 45.6 times more Protein than Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie.
• While Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie contain 3.3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Strawberry Banana BOLTHOUSE FARMS Fruit Juice Smoothie have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.