Comparing Nutrients in 5 ounces Apple Juice with Vitamin C, Ca and K VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C, Ca and K	1%	3%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Apple Juice with Vitamin C, Ca and K	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.35% 68kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	25% 32.4g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	6.1% 4.4g	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	11% 8.08g	0% 0g	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	% 3.64g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 3.36g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	39.5% 15g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C, Ca and K	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.47% 0.006mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.59% 0.095mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.96% 0.026mg	86.4% 1.12mg	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	0% 0μg	83% 332μg	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	47.7% 43mg	1.73% 1.56mg	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	0.094% 0.014mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C, Ca and K	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	1.57% 0.014mg	284% 2.56mg	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	2.3% 0.18mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	128% 2.95mg	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	1.82% 12.8mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Apple Juice with Vitamin C, Ca and K VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Apple Juice with Vitamin C, Ca and K versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Apple Juice with Vitamin C, Ca and K vs Oil Roasted Sunflower Seeds:

• 5 ounces of Apple Juice with Vitamin C, Ca and K have 27.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 80 times more Vitamin B1, 18.7 times more Vitamin B2, 61.6 times more Vitamin B3, 141.6 times more Vitamin B5, 44 times more Vitamin B6, more Vitamin B9, 3633 times more Vitamin E and more Vitamin K than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• 5 ounces of Apple Juice with Vitamin C, Ca and K have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Bottled Apple Juice with Vitamin C, Calcium and Potassium as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Apple Juice with Vitamin C, Ca and K vs Oil Roasted Sunflower Seeds:

• 5 ounces of Apple Juice with Vitamin C, Ca and K have 57.1 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 180.4 times more Copper, 32.9 times more Iron, 25.4 times more Magnesium, 59.4 times more Manganese, 126.6 times more Phosphorus, 2.6 times more Potassium, 782 times more Selenium and 130.3 times more Zinc than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• Both Apple Juice with Vitamin C, Ca and K and Oil Roasted Sunflower Seeds contain similar levels of Calcium per five ounces.
• 5 ounces of Apple Juice with Vitamin C, Ca and K lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Apple Juice with Vitamin C, Ca and K have 3 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 12.3 times more Energy, 301.8 times more Fat, 243.7 times more Saturated Fat, 9 times more Omega 3, 795.5 times more Omega 6, 2 times more Carbohydrate, 35.3 times more Fiber and 167.2 times more Protein than Bottled Apple Juice with Vitamin C, Calcium and Potassium.
• 5 ounces of Apple Juice with Vitamin C, Ca and K provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein