Comparing Nutrients in 5 ounces Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	1%	0%	99%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.004% 0.001g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	21.6% 15.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	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	12.4% 0.15mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.24% 0.36mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	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	86.8% 78mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	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

	Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.7% 167mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 71.6μg	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	1.4% 0.11mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	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	6.7% 46.8mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	6.96% 237mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water vs Roasted Sunflower Seeds:

• Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water has 4.2 times more Vitamin B2 and 39.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27.8 times more Vitamin B3, 37.2 times more Vitamin B5, 11.3 times more Vitamin B6, more Vitamin B9, 1305 times more Vitamin E and more Vitamin K than Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water.
• Both Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water vs Roasted Sunflower Seeds:

• Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water has 1.7 times more Calcium and 73.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 18.3 times more Copper, 47.5 times more Iron, 11.7 times more Magnesium, 150.7 times more Manganese, 35 times more Phosphorus, 5.1 times more Potassium, more Selenium and 132.3 times more Zinc than Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water.

Comparison of macro-nutrients per 5 ounces:

• Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water has 4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.9 times more Energy, more Fat, 5219 times more Saturated Fat, more Omega 3, more Omega 6, 2.1 times more Carbohydrate, more Fiber and 161.1 times more Protein than Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water.
• Both Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.