Comparing Nutrients in 5 ounces POLAND SPRING Bottled Water VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
POLAND SPRING Bottled Water	0%	0%	0%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	POLAND SPRING Bottled Water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0% 0kcal	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% 0g	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	0% 0g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	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% 0g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	POLAND SPRING Bottled 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	0% 0mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0mg	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	NA	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POLAND SPRING Bottled Water	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	0.18% 0.014mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	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	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of POLAND SPRING Bottled Water vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than POLAND SPRING Bottled Water.
• Both POLAND SPRING Bottled 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 POLAND SPRING Bottled Water vs Roasted Sunflower Seeds:

• POLAND SPRING Bottled Water has 83.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 70 times more Calcium, more Copper, 380 times more Iron, 129 times more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than POLAND SPRING Bottled Water.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Carbohydrate, more Fiber and more Protein than POLAND SPRING Bottled Water.
• Both POLAND SPRING Bottled Water as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.