Comparing Nutrients in 7 ounces Bottled Apple Juice VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bottled Apple Juice	1%	3%	96%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Bottled Apple Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.15% 91kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	26.3% 19g	7.47% 5.4g	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	15.7% 11.4g	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	% 5.2g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	58% 22g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Bottled Apple Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.91% 0.14mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	123% 1.6mg	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	0% 0μg	118% 470μg	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% 1.8mg	3.1% 2.78mg	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	0.13% 0.02mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Apple Juice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	2.65% 0.024mg	404% 3.63mg	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	2.98% 0.24mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	182% 4.2mg	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	2% 14mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.73% 175g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Bottled Apple Juice VS Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Bottled Apple Juice versus 7 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bottled Apple Juice vs Roasted Sunflower Seeds:

• 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B1, 14.5 times more Vitamin B2, 96.5 times more Vitamin B3, 143.7 times more Vitamin B5, 44.7 times more Vitamin B6, more Vitamin B9, 2610 times more Vitamin E and more Vitamin K than Bottled Apple Juice.
• 7 ounces of Bottled Apple Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Bottled Apple Juice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bottled Apple Juice vs Roasted Sunflower Seeds:

• 7 ounces of Bottled Apple Juice have 73.5 times more Water than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Calcium, 152.5 times more Copper, 31.7 times more Iron, 25.8 times more Magnesium, 28.5 times more Manganese, 165 times more Phosphorus, 8.4 times more Potassium, 793 times more Selenium and 264.5 times more Zinc than Bottled Apple Juice.
• 7 ounces of Bottled Apple Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bottled Apple Juice have 3.5 times more Sugars than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 12.7 times more Energy, 383.1 times more Fat, 237.2 times more Saturated Fat, 9.9 times more Omega 3, 993.4 times more Omega 6, 2.1 times more Carbohydrate, 55.5 times more Fiber and 193.3 times more Protein than Bottled Apple Juice.
• 7 ounces of Bottled Apple Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein