Comparing Nutrients in 5 ounces Frozen Orange Juice Concentrate with Calcium VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.2% 208kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	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	37% 48g	26.2% 34g	130g per day for Men 19-50 years
Sugars	58% 42g	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	14.8% 10.7g	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	% 9.33g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	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	27.3% 109μg	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	228% 205mg	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	5.67% 0.85mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	82% 819mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.7% 28μg	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	5.85% 0.47mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	7.15% 0.16mg	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	63.4% 444mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	26.2% 892mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Orange Juice Concentrate with Calcium vs Roasted Sunflower Seeds:

• Frozen Orange Juice Concentrate with Calcium has more Vitamin A, 2.6 times more Vitamin B1 and 103.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B2, 6.4 times more Vitamin B3, 9.6 times more Vitamin B5, 3.1 times more Vitamin B6, 3.1 times more Vitamin B9, 43.5 times more Vitamin E and 6.8 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Orange Juice Concentrate with Calcium vs Roasted Sunflower Seeds:

• Frozen Orange Juice Concentrate with Calcium has 8.3 times more Calcium and 50.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 31 times more Copper, 11.5 times more Iron, 3.7 times more Magnesium, 18.2 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium, 198.3 times more Selenium and 33.1 times more Zinc than Frozen Orange Juice Concentrate with Calcium.

Comparison of macro-nutrients per 5 ounces:

• Frozen Orange Juice Concentrate with Calcium has 1.4 times more Carbohydrate and 10.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4 times more Energy, 199.2 times more Fat, 88.5 times more Saturated Fat, 4.1 times more Omega 3, 712.7 times more Omega 6, 11.1 times more Fiber and 8.1 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.