Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Pink Grapefruit Juice with Calcium

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pink Grapefruit Juice with Calcium	5%	16%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Energy	28.4% 825kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	8.44% 11g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	15.6% 11.3g	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	5.38% 3.9g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	49% 27.4g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	7.65% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	4.8% 0.062mg	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	84% 336μg	4.25% 17μg	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	35% 31.5mg	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	247% 37mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Calcium	9.92% 99mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	4.1% 0.037mg	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	67.3% 5.4mg	1.06% 0.085mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	1.17% 0.027mg	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	234% 1637mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Pink Grapefruit Juice with Calcium:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Vitamin B1, 8.2 times more Vitamin B2, 35.2 times more Vitamin B3, 26.1 times more Vitamin B5, 18.3 times more Vitamin B6, 19.8 times more Vitamin B9, 130.5 times more Vitamin E and more Vitamin K than Pink or Red Grapefruit Juice with Added Calcium .
• While Pink or Red Grapefruit Juice with Added Calcium contains more Vitamin A and 15.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pink or Red Grapefruit Juice with Added Calcium have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Pink Grapefruit Juice with Calcium:

• Dry Roasted Sunflower Seed Kernels no Salt have 70.4 times more Copper, 63.3 times more Iron, 14.3 times more Magnesium, 111.1 times more Manganese, 72.2 times more Phosphorus, 6.4 times more Potassium, more Selenium and 132.3 times more Zinc than Pink or Red Grapefruit Juice with Added Calcium .
• While Pink or Red Grapefruit Juice with Added Calcium contains 2.1 times more Calcium and 75.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 14.9 times more Energy, 73.2 times more Fat, 30.2 times more Saturated Fat, 140.1 times more Omega 6, 3.1 times more Carbohydrate, 37 times more Fiber and 37.9 times more Protein than Pink or Red Grapefruit Juice with Added Calcium .
• While Pink or Red Grapefruit Juice with Added Calcium contains 2.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Pink or Red Grapefruit Juice with Added Calcium have similar amounts of Omega 3 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pink or Red Grapefruit Juice with Added Calcium have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.