Comparing Nutrients in 5 ounces Bottled Apple Juice VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bottled Apple Juice	1%	3%	96%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Bottled Apple Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	26.2% 34g	130g per day for Men 19-50 years
Sugars	19% 13.6g	5.34% 3.87g	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	11.2% 8.12g	NA	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Bottled Apple Juice	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	2.5% 0.03mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.65% 0.1mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.96% 0.026mg	87.7% 1.14mg	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	0% 0μg	84% 336μg	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	1.4% 1.28mg	2.2% 2mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Apple Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	288% 2.6mg	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	2.13% 0.17mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	4.56% 0.1mg	130% 3mg	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	1.4% 9.92mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Bottled Apple Juice VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Bottled Apple Juice versus 5 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bottled Apple Juice vs Roasted Sunflower Seeds:

• 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B1, 14.5 times more Vitamin B2, 96.5 times more Vitamin B3, 143.7 times more Vitamin B5, 44.7 times more Vitamin B6, more Vitamin B9, 2610 times more Vitamin E and more Vitamin K than Bottled Apple Juice.
• 5 ounces of Bottled Apple Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Bottled Apple Juice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bottled Apple Juice vs Roasted Sunflower Seeds:

• 5 ounces of Bottled Apple Juice have 73.5 times more Water than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Calcium, 152.5 times more Copper, 31.7 times more Iron, 25.8 times more Magnesium, 28.5 times more Manganese, 165 times more Phosphorus, 8.4 times more Potassium, 793 times more Selenium and 264.5 times more Zinc than Bottled Apple Juice.
• 5 ounces of Bottled Apple Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bottled Apple Juice have 3.5 times more Sugars than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 12.7 times more Energy, 383.1 times more Fat, 237.2 times more Saturated Fat, 9.9 times more Omega 3, 993.4 times more Omega 6, 2.1 times more Carbohydrate, 55.5 times more Fiber and 193.3 times more Protein than Bottled Apple Juice.
• 5 ounces of Bottled Apple Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein