Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	1%	2%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Energy	40% 1155kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	29.3% 21.2g	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	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	58% 22g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	0.46% 0.26g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	0.45% 0.071mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	4.9% 0.064mg	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	118% 470μg	0% 0μg	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	3.1% 2.78mg	55% 49.6mg	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	345% 51.8mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	2.87% 0.026mg	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	94% 7.54mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	5.18% 0.12mg	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	327% 2292mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.73% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Dry Roasted Sunflower Seed Kernels no Salt have 35.3 times more Vitamin B1, 17.6 times more Vitamin B2, 195.6 times more Vitamin B3, 117.3 times more Vitamin B5, 25.1 times more Vitamin B6, more Vitamin B9, 522 times more Vitamin E and more Vitamin K than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 17.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Calcium, 140.8 times more Copper, 15.2 times more Iron, 25.8 times more Magnesium, 35.2 times more Manganese, 165 times more Phosphorus, 7 times more Potassium, 793 times more Selenium and 132.3 times more Zinc than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 73.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 12.7 times more Energy, 452.7 times more Fat, 307 times more Saturated Fat, 17.3 times more Omega 3, 1260.8 times more Omega 6, 2.1 times more Carbohydrate, 111 times more Fiber and 148.7 times more Protein than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 3.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.