Comparing Nutrients in 5 ounces Lemon juice from concentrate, bottled, CONCORD VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Lemon juice from concentrate, bottled, CONCORD	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.17% 34kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	NA	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	22.5% 29g	130g per day for Men 19-50 years
Sugars	2.78% 2g	NA	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	1.3% 0.94g	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	% 1.08g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	1% 0.57g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, CONCORD	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.75% 0.28mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	87.8% 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	1.4% 5.67μg	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate, bottled, CONCORD	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	289% 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	1.06% 0.085mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	1.05% 0.024mg	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	1.82% 12.8mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon juice from concentrate, bottled, CONCORD VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Lemon juice from concentrate, bottled, CONCORD versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Lemon juice from concentrate, bottled, CONCORD vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 16.3 times more Vitamin B1, 16.8 times more Vitamin B2, 21.3 times more Vitamin B3, 117.7 times more Vitamin B5, 21.8 times more Vitamin B6 and 59.5 times more Vitamin B9 than Lemon juice from concentrate, bottled, CONCORD.
• 5 ounces of Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Lemon juice from concentrate, bottled, CONCORD as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Lemon juice from concentrate, bottled, CONCORD vs Toasted Sunflower Seeds:

• 5 ounces of Lemon juice from concentrate, bottled, CONCORD have 94 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 91.7 times more Copper, 113.5 times more Iron, 21.5 times more Magnesium, 124.4 times more Manganese, 128.7 times more Phosphorus, 4.4 times more Potassium and 58.9 times more Zinc than Lemon juice from concentrate, bottled, CONCORD.
• 5 ounces of Lemon juice from concentrate, bottled, CONCORD lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 25.8 times more Energy, 811.4 times more Fat, 3.8 times more Carbohydrate and 43 times more Protein than Lemon juice from concentrate, bottled, CONCORD.
• 5 ounces of Lemon juice from concentrate, bottled, CONCORD provide inadequate amounts of Energy and Protein