Comparing Nutrients in 5 ounces Orange Juice Drink VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Orange Juice Drink	1%	0%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Orange Juice Drink	Sunflower Seeds	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	22% 28.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	32% 12g	38g per day for Men 19-50 years
Protein	0.51% 0.28g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Orange Juice Drink	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	147% 1.9mg	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	1.4% 5.67μg	80.4% 322μg	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	23.6% 21.3mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Juice Drink	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	1.94% 77.7μg	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	1.95% 0.16mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	120% 2.76mg	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	0.81% 5.67mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Orange Juice Drink vs Sunflower Seeds:

• Orange Juice Drink has 1.2 times more Vitamin B2 and 10.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 1.7 times more Vitamin B3, 18.8 times more Vitamin B5, 2.7 times more Vitamin B6, 56.8 times more Vitamin B9 and 1758.5 times more Vitamin E than Orange Juice Drink.
• Both Orange Juice Drink as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Orange Juice Drink vs Sunflower Seeds:

• Orange Juice Drink has 18.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39 times more Calcium, 100 times more Copper, 47.7 times more Iron, 108.3 times more Magnesium, 278.6 times more Manganese, 165 times more Phosphorus, 15.4 times more Potassium, more Selenium and 250 times more Zinc than Orange Juice Drink.

Comparison of macro-nutrients per 5 ounces:

• Orange Juice Drink has 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.8 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.5 times more Carbohydrate, 43 times more Fiber and 103.9 times more Protein than Orange Juice Drink.
• Both Orange Juice Drink as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.