Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Canned Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	93% 2685kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	17.8% 13g	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	8.76% 6.35g	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	% 6.2g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0.32g	g per day for Men 19-50 years
Fiber	127% 48g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	162% 91g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	24.8% 0.32mg	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	24% 95μg	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	274% 246mg	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	1099% 165mg	31% 4.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	39.5% 395mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	34.3% 0.31mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	15.8% 0.36mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	51% 767mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Vegetable Juice Cocktail per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Canned Vegetable Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Canned Vegetable Juice Cocktail:

• 1 pound of Oil Roasted Sunflower Seeds has 6.4 times more Vitamin B1, 8.5 times more Vitamin B2, 5.7 times more Vitamin B3, 27.9 times more Vitamin B5, 11.2 times more Vitamin B6, 11.1 times more Vitamin B9 and 35.6 times more Vitamin E than Canned Vegetable Juice Cocktail.
• While 1 lb of Canned Vegetable Juice Cocktail contains more Vitamin A, 49.4 times more Vitamin C and 2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Canned Vegetable Juice Cocktail:

• 1 pound of Oil Roasted Sunflower Seeds has 6.2 times more Calcium, 26.5 times more Copper, 15.3 times more Iron, 11.5 times more Magnesium, 26 times more Manganese, 59.9 times more Phosphorus, 2.6 times more Potassium, 391 times more Selenium and 43.4 times more Zinc than Canned Vegetable Juice Cocktail.
• While 1 lb of Canned Vegetable Juice Cocktail contains 56.3 times more Sodium and 61.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 26.9 times more Energy, 165.5 times more Fat, 80.3 times more Saturated Fat, 6.8 times more Omega 3, 534.5 times more Omega 6, 5.9 times more Carbohydrate, 21.2 times more Fiber and 21.6 times more Protein than Canned Vegetable Juice Cocktail.
• Both Oil Roasted Sunflower Seeds and Canned Vegetable Juice Cocktail offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Vegetable Juice Cocktail provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein