Comparing Nutrients in 7 ounces Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	0%	3%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.35% 97kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	35% 45.4g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	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% 0g	55.4% 21g	38g per day for Men 19-50 years
Protein	0.11% 0.06g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Oil 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	20% 0.24mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	4.47% 18μg	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	153% 137mg	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	NA	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	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	2% 0.16mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	0.69% 0.016mg	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	6.24% 43.7mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	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	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.68% 173g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water vs Oil Roasted Sunflower Seeds:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 62.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 7.4 times more Vitamin B2, more Vitamin B3, 991.4 times more Vitamin B5, more Vitamin B6 and 26 times more Vitamin B9 than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water vs Oil Roasted Sunflower Seeds:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 56.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Calcium, 100.2 times more Copper, 53.5 times more Iron, 127 times more Magnesium, 260 times more Manganese, 51.8 times more Phosphorus, 3.9 times more Potassium, 782 times more Selenium and 260.5 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.

Comparison of macro-nutrients per 7 ounces:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 3.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.1 times more Energy, 366.4 times more Fat, 321.3 times more Saturated Fat, 20.3 times more Omega 3, 657.8 times more Omega 6, 1.9 times more Carbohydrate, more Fiber and 668.7 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.