Comparing Nutrients in 5 ounces Fresh Orange juice VS Dry Roasted Sunflower Seed Kernels From Shell with Salt

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%

Macro Nutrients

	Fresh Orange juice	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	11.3% 14.7g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	4.14% 3g	0% 0g	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	% 2.57g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 3.83g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	0.38% 0.057mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	288% 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	3.54% 0.28mg	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	3.44% 24mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	568% 8516mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Dry Roasted Sunflower Seed Kernels From Shell with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 5 ounces of Fresh Orange juice have 35.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 8.2 times more Vitamin B2, 17.6 times more Vitamin B3, 37.1 times more Vitamin B5, 20.1 times more Vitamin B6, 7.9 times more Vitamin B9, 652.5 times more Vitamin E and 27 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Dry Roasted Sunflower Seed Kernels From Shell with Salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 5 ounces of Fresh Orange juice have 73.6 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 6.4 times more Calcium, 41.6 times more Copper, 19 times more Iron, 11.7 times more Magnesium, 150.7 times more Manganese, 67.9 times more Phosphorus, 4.3 times more Potassium, 793 times more Selenium, 6008 times more Sodium and 105.8 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 3.1 times more Sugars and more Fructose than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 12.1 times more Energy, 249 times more Fat, 217.5 times more Saturated Fat, 6.3 times more Omega 3, 1130.4 times more Omega 6, 1.5 times more Carbohydrate, 45 times more Fiber and 27.6 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein