Comparing Nutrients in 7 ounces Orange Juice Drink VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Orange Juice Drink	1%	0%	99%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Orange Juice Drink	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.7% 107kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	37% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	31.4% 41g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	60% 23g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Orange Juice Drink	Toasted 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	63% 0.75mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	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	2% 7.94μg	118% 472μg	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	33% 29.8mg	3.1% 2.78mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Juice Drink	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	404% 3.64mg	0.9mg per day for Men 19-50 years
Fluoride	2.7% 109μg	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	2.73% 0.22mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	0.6% 0.014mg	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	1.13% 7.94mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.3mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.62% 171g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange Juice Drink VS Toasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Orange Juice Drink vs Toasted Sunflower Seeds:

• 7 ounces of Orange Juice Drink have 1.5 times more Vitamin B2 and 10.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 117.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 59.5 times more Vitamin B9 than Orange Juice Drink.
• Both Orange Juice Drink and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Orange Juice Drink have insufficient amounts of Vitamin B5 and Vitamin B9
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Orange Juice Drink as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Orange Juice Drink vs Toasted Sunflower Seeds:

• 7 ounces of Orange Juice Drink have 86.2 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 28.5 times more Calcium, 101.9 times more Copper, 61.9 times more Iron, 43 times more Magnesium, 302 times more Manganese, 289.5 times more Phosphorus, 11.7 times more Potassium and 265 times more Zinc than Orange Juice Drink.
• 7 ounces of Orange Juice Drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 11.5 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.5 times more Carbohydrate, 57.5 times more Fiber and 86.1 times more Protein than Orange Juice Drink.
• 7 ounces of Orange Juice Drink provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein