Comparing Nutrients in 5 ounces Sunflower Seeds VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Sunflower Seeds	Fresh Orange juice	Recommended Dietary Allowance
Energy	28.5% 828kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 5.87g	g per day for Men 19-50 years
Fiber	32% 12g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	4.36% 0.057mg	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	80.4% 322μg	10.6% 42.5μg	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	2.2% 2mg	78.7% 71mg	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	332% 50mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Fresh Orange juice	Recommended Dietary Allowance
Calcium	11% 111mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	6.93% 0.062mg	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	93% 7.44mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	0.86% 0.02mg	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	134% 936mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Fresh Orange juice:

• Dried Sunflower Seed Kernels have 16.4 times more Vitamin B1, 11.8 times more Vitamin B2, 20.8 times more Vitamin B3, 5.9 times more Vitamin B5, 33.6 times more Vitamin B6, 7.6 times more Vitamin B9 and 879.3 times more Vitamin E than Raw Orange juice.
• While Raw Orange juice contains 3.3 times more Vitamin A and 35.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Fresh Orange juice:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 40.9 times more Copper, 26.3 times more Iron, 29.5 times more Magnesium, 139.3 times more Manganese, 38.8 times more Phosphorus, 3.2 times more Potassium, 530 times more Selenium and 100 times more Zinc than Raw Orange juice.
• While Raw Orange juice contains 18.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 13 times more Energy, 257.3 times more Fat, 185.6 times more Saturated Fat, 5.5 times more Omega 3, 794.8 times more Omega 6, 1.9 times more Carbohydrate, 43 times more Fiber and 29.7 times more Protein than Raw Orange juice.
• While Raw Orange juice contains 3.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Orange juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.