Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Fortified Acai Berry Drink

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Fortified Acai Berry Drink	5%	12%	83%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fortified Acai Berry Drink	Recommended Dietary Allowance
Energy	40.5% 1175kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	30.4% 22g	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	0% 0g	18% 13g	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	% 1.47g	% 7.34g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 1.6g	g per day for Men 19-50 years
Fiber	55.4% 21g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	71% 40g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Fortified Acai Berry Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	168% 2.2mg	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	116% 464μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	281% 6.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	93% 83.5mg	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	481% 72mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fortified Acai Berry Drink	Recommended Dietary Allowance
Calcium	17.3% 173mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	16.8% 0.15mg	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	106% 8.5mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	143% 3.3mg	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	323% 2260mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.55% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Fortified Acai Berry Drink per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Fortified Acai Berry Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Fortified Acai Berry Drink:

• 7 ounces of Oil Roasted Sunflower Seeds have 10.7 times more Vitamin B1, 7 times more Vitamin B2, 2.1 times more Vitamin B5, 58.5 times more Vitamin B9 and 3.3 times more Vitamin E than Fortified Acai Berry Drink.
• While 7 oz of Fortified Acai Berry Drink contain more Vitamin A, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin B12, 38.3 times more Vitamin C and 5.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• 7 ounces of Fortified Acai Berry Drink have insufficient amounts of Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Fortified Acai Berry Drink have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Fortified Acai Berry Drink:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.6 times more Calcium, 23.7 times more Copper, 26.8 times more Iron, 11.5 times more Magnesium, 1.3 times more Manganese, 87.6 times more Phosphorus, 3.7 times more Potassium, more Selenium and 47.4 times more Zinc than Fortified Acai Berry Drink.
• While 7 oz of Fortified Acai Berry Drink contain 55.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Fortified Acai Berry Drink lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 9.5 times more Energy, 61.8 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.8 times more Carbohydrate, 8.8 times more Fiber and 24.2 times more Protein than Fortified Acai Berry Drink.
• While 7 oz of Fortified Acai Berry Drink contain 3.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Fortified Acai Berry Drink provide inadequate amounts of Omega 3, Omega 6 and Protein