Comparing Nutrients in 7 ounces Juice, apple, grape and pear blend, with added ascorbic acid and calcium VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Juice, apple, grape and pear blend, with added ascorbic acid and calcium	1%	2%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Juice, apple, grape and pear blend, with added ascorbic acid and calcium	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.56% 103kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.8% 25.7g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	7.17% 5.2g	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	16% 11.7g	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	% 6.95g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	% 4.96g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	45% 17g	38g per day for Men 19-50 years
Protein	0.6% 0.34g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Juice, apple, grape and pear blend, with added ascorbic acid and calcium	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.17% 0.19mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	205% 2.67mg	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	113% 450μg	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	112% 101mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Juice, apple, grape and pear blend, with added ascorbic acid and calcium	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	2.87% 0.026mg	397% 3.57mg	0.9mg per day for Men 19-50 years
Fluoride	2.16% 86.3μg	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	3.47% 0.28mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	168% 3.87mg	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	3.1% 22mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Juice, apple, grape and pear blend, with added ascorbic acid and calcium vs Sunflower Seeds:

• Juice, apple, grape and pear blend, with added ascorbic acid and calcium has 36.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 296 times more Vitamin B1, 23.7 times more Vitamin B2, 88.7 times more Vitamin B3, 37.7 times more Vitamin B5, 74.7 times more Vitamin B6, more Vitamin B9 and 3517 times more Vitamin E than Juice, apple, grape and pear blend, with added ascorbic acid and calcium.
• Both Juice, apple, grape and pear blend, with added ascorbic acid and calcium as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Juice, apple, grape and pear blend, with added ascorbic acid and calcium vs Sunflower Seeds:

• Juice, apple, grape and pear blend, with added ascorbic acid and calcium has 18.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 138.5 times more Copper, 37.5 times more Iron, 54.2 times more Magnesium, 22.7 times more Manganese, 60 times more Phosphorus, 7.2 times more Potassium, 530 times more Selenium and 83.3 times more Zinc than Juice, apple, grape and pear blend, with added ascorbic acid and calcium.
• Both Juice, apple, grape and pear blend, with added ascorbic acid and calcium and Dried Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Juice, apple, grape and pear blend, with added ascorbic acid and calcium has 3.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.2 times more Energy, 428.8 times more Fat, 212.1 times more Saturated Fat, 8.6 times more Omega 3, 698.5 times more Omega 6, 1.5 times more Carbohydrate, 43 times more Fiber and 122.2 times more Protein than Juice, apple, grape and pear blend, with added ascorbic acid and calcium.
• Both Juice, apple, grape and pear blend, with added ascorbic acid and calcium as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.