Comparing Nutrients in 7 ounces Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.15% 91kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.061% 0.06g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.7g	35% 45.4g	130g per day for Men 19-50 years
Sugars	22.3% 16g	8.5% 6.17g	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	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.93% 0.15mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	121% 1.57mg	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	3.47% 14μg	116% 464μg	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	59.8% 53.8mg	2.43% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	398% 3.58mg	0.9mg per day for Men 19-50 years
Fluoride	2.53% 101μg	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	27.8% 2.22mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	179% 4.13mg	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	2.83% 20mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	282% 155μg	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	0.72% 0.079mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink vs Oil Roasted Sunflower Seeds:

• 7 ounces of Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink have 24.6 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 22.9 times more Vitamin B1, 28 times more Vitamin B2, 55.1 times more Vitamin B3, 113.8 times more Vitamin B5, 41.7 times more Vitamin B6, 33.4 times more Vitamin B9, 605.5 times more Vitamin E and 31 times more Vitamin K than Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink.
• 7 ounces of Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink vs Oil Roasted Sunflower Seeds:

• 7 ounces of Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink have 57 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 9.7 times more Calcium, 51.5 times more Copper, 3.8 times more Iron, 21.2 times more Magnesium, 28.5 times more Manganese, 113.9 times more Phosphorus, 4.3 times more Potassium, 782 times more Selenium and 130.3 times more Zinc than Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink.
• 7 ounces of Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink have 2.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 12.9 times more Energy, 1710 times more Fat, 3534 times more Saturated Fat, 81 times more Omega 3, 11402.7 times more Omega 6, 2 times more Carbohydrate, 106 times more Fiber and 59 times more Protein than Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink.
• 7 ounces of Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein